Wednesday WOD

Preparation: 3 rounds of:
15: Pull-ups
10: Push-ups
5: Dips
25: Sit-ups
2: Samson Stretch

Focus: 1x20 Power Clean

Storm: Group 1: 21-15-9 For Time Of:
95# Overhead Squat (Scale Weight)
95# Hang Clean (Scale Weight)
95# Push Press (Scale Weight)
Group 2: 3 One Minute Rounds Of:
Dumbbell Thrusters
Box Jumps
Push-ups
Jump Rope
Row (Calories)
Rest one minute between rounds.

Practice: Muscle-up Progressions (2 Chest to Bar Pull-ups, 3 Dips in rapid succession: 2 Rounds)