6 x 2 Clean Pull – Light reps to loosen up the back from the DLs on Monday – emphasis on perfect form and explosiveness. Should emphasize full extension of the hips and massive shoulder shrug from the hip. Keep arms straight through the hip.
8 x 2 + 2 Hang power clean + 2 Split Jerk – Jerks should be light and working on speed and explosiveness. Good foot placement is paramount. Emphasis on getting to active shoulders as quickly as possible.
3 Rounds for time
2 Power Cleans
30 AbMat Situps
Cleans should be heavy! Great form – the rest of the wod should be treated as a sprint.