9/12/16 – "Popcorn"

Group Warm up 

Group Mobility 


Strength 

5×1 hang clean & jerk ( build to a heavy set for the day) 2:00 rest between sets. 

3×2 Clean first pull ( 2 count pause above knee ) & power clean – 1:30 rest between doubles.

WOD  ( Workout of the day ) 

"Popcorn"

15 minute time cap 

30-20-10 

Push press (75/55lb)

Burpee box jump over (24/20")

* If you can perform 15 or more unbroken push press with 75/55lb use Rx+ weight at 95/65lb.

*All workouts can be scaled on an individual basis. 

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