Strength
Clean Complex – EMOM for 10 Min (1 Power Clean + 1 Squat Clean + 1 High Box Jump)
—Start @ 75% of 1RM full clean & add weight as you go. Challenge yourself on height of box jump.
Conditioning
9-7-5-3-1
Squat Cleans 205/125lb
Ring Muscle-Ups
Assistance
3×10 Hip Extensions (barbell behind neck)
WOD Notes: Squat clean weight should be around 65% of your 1RM. Scaling for MU include: Scaling the # of MU to 3-4 each round, 2 rope climbs each round, 10 c2B pull-ups (if you missed tuesdays wod), or 2 Laps of pulling the sled with your arms (outside). If you are close to a MU, you can also do MU attempts.
Andy B. doing Open WOD 14.5