Double Hanger

Warm-up:

Row 500m 
5 Strict Pull-ups
5 Strict Ring Dips

or

5 Strict Muscle-ups

Then:

3 Position 1 Power Clean w/bar
3 Front Squat w/bar
3 Push Jerk w/bar
5 Press in Clean w/bar

Mobility:

Voodoo Floss+Banded Ankle Distraction+Roll Lats 

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

Wod:

CrossFit New England Wod: Double Hanger 

50 Doubleunders (Rx+100 Doubleunders) 
7 Hang Power Clean & Jerks 145/100lbs (Rx+185/115lbs)

3 Rounds for time. 
Time Limit: 15 Minutes 

Lift of the Day:

SJ Cycle Week 9 
Front Squat 5x2 Across

Work up to a heavy 2 rep weight. Perfom 5 sets of 2 reps at that weight.