CrossFit South Bend

A.

15 Minutes of Skill Work Pertaining to the Shankle Complex, specifically the hang clean pulls, and jerks

B.

20 Minutes to work up to the heaviest weight for the Shankle Complex 
1 Deadlift + 3 Hang Clean Pulls + 1 Hang Full Clean + 2 Jerks

Note: if you have a sketchy bottom position you will do a Hang Power Clean, and if you are bit newer, and Jerks are too technical for you…(A) Push Jerk or (B) Push Press

C.

5 Rounds
1 Min to perform 30 Russian Kettlebell Swings 70/55
1 Min Rest
Score is total number of Kettlebell Swings

D.

Extra Credit: Jacked Street
5 Rounds
20 Banded Tricep Extension
10 Hammer Curls
Goal is not to rest between movements, but you can rest between sets