WOD:

Open Workout 12.4

12 minute AMRAP
150 Wall balls(20#,10′ target/14#,9′ target)
90 Double-unders
30 Muscleups

Accessory work: 150 banded good mornings

Power Hour:
20 minutes to build to a one rep max clean and jerk

THEN:

“Double Grace”
60 clean and jerks(135#/95#)

Post number of reps, load and time to comments.

Shaya prepares to launch a bar over her head at MFT V.

The Clearing Stroke

Give this a try in today’s workout to see if it helps you keep your shoulders a bit fresher for the double unders and muscle-ups.