Hanging Grace

Warm-up:

Wall Ball 3 Minutes
Thruster w/bar x15
Syncro Hang Clean x10
Syncro Push Jerk x10

Mobility:

Roll Out: Find the Pain

Lift of the Day:

Heavy Thruster

Work to a Heavy 1 rep weight. 
12 Minutes

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

Wod:

Hanging Grace

30 Hang Clean & Jerks @ 50% of C&J 1RM

For time.
Target Time: 4 - 5 Minutes
Drop the bar do 6 Bar Facing Burpees.