Strength/Skill: 5 x 3 Clean and Jerk (40-80%) Alternate with…. 5 x 1′ Front Plank Hold WOD: Variation of CrossFit Open WOD 11.5 We have scaled the Open Wod 11.5 down to a5 minutes in order to mesh with our programming goals. 15′ AMRAP 5 x Power Cleans (145/100) or (60%) 10 x Toes 2 Bar 15 x Wall Balls (20/14) Cool Down: Supine Wall Squat. Accumulate 3-5 minutes in the squat with flat back on the floor, ankles as close to the butt as possible. EXTRA WORK ON BEYOND THE WHITEBOARD!