Strength:

1) 5 Min to warmup to 80% 1RM Clean&Jerk

2) EMOM for 7:30 min of: 1 Power Clean + 1 Hang PC + 2 Push Jerks @ 75% 1RM C&J

WOD: 

CF Games 2012 Open 12.4

AMRAP in 12 min of:

150 Wall Balls 20/14#

90 Double Unders

30 Muscle Ups

“Quality is never an accident; it is always the result of intelligent effort.” – John Ruskin