Whiskey Throttle

Warm-up:

3 Rounds:

  1. Run 200m
  2. 7 Hang Power Cleans w/bar
  3. 7 Front Squats w/bar

Mobility:

Foam Rolling: Find the pain.

Announcements:

Don't forget to save some money on a prepaid membership. Talk to your coach about it! 

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

Lift of the Day: 

Bring Sally Up: Hang Clean 95/65lbs (Rx+135/95lbs w/penalty)

Wod:

Whiskey Throttle 

100 Doubleunders (Rx+Unbroken)

Then:

21-15-9

Kettlebell Swing 24/16kg (Rx+32/24kg)
Burpees (Rx+Jump to 6" target)

Then:

100 Doubleunders (Rx+Unbroken)  

For time. 
Time Limit: 20 Minutes