Cleaning Up

Warm-up:

Run 400m
Strict Press w/bar x7
Push Press w/bar x7
Push Jerk w/bar x7
Group Syncro Bar Work: 
Rack Delivery + Split Jerk w/bar x7

Mobility:

Hips & Quads: Banded Hip Distraction, Wall Stretch, Voodoo Floss
Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder

Announcements:

There is still time to submit a team for the Team Series going on! Don't miss out! I would love to see some more Justified sign-ups! 

Lift of the Day:

Split Jerk

6-8 Singles @80-90% of C&J 1RM

15 Minutes

Skills & Technique: (Click below for links to more info)

Wall Ball
Hang Power Clean 

Wod:

Cleaning Up

21 15 9 Rep Rounds
Wall Balls 20/14lbs (10/9') 
Hang Power Clean 95/65lbs (Rx+ 135/95lbs)

For time.
Time Limit: 10 Minutes