WOD:
12 minute AMRAP of:
8 Clean High-Pulls @ 135/95
12 Toes-to-bar
16 Hand Release Pushups
SCALES:
Gold
8 Clean High-Pulls @ 125/85
12 Toes-to-bar
16 Hand Release Pushups
Silver
8 Clean High-Pulls @ 115/75
12 Knee tucks (3 second hold)
16 Hand Release Pushups (band assisted)
Bronze
8 Clean High-Pulls @ 95/65
12 Knee tucks
16 Hand Release Pushups (band assisted)
WARMUP:
Static PVC drills
Dynamic drills
SKILL WORK OR SQUAT CYCLE