WOD for 122817

Segment 1 (warmup):
For 6 continuous minutes:
12 Box Push-ups
10 Box Step Ups
8 Grasshoppers (4 each leg)
6 Up Downs
4 Alt DB Snatches (LIGHT DB)

2 Rds with barbell:
3 Shrugs
3 Muscle Cleans
3 Front Squats
3 Hang Power Cleans
3 Strict Press

Segment 2:
Hang Power Clean
Find a Heavy Triple in 12 Minutes
*Good technique day. If you catch with crazy wide feet or in a terrible position, don’t count the lift.

Segment 3:
20 Minute AMRAP
10 Toes to Bar (S1: Knees to elbows S2: Hang knee raise)
5 Power Cleans @ 3RM HPC
10 Box Jumps (Rx: 30/24 S1: 24/20 S2: 20/16)
5 HSPU (scale to 7 Pike Pushups on Box)
400 Meter Run