Strength
Clean n Jerk – 7×1
—Start @ 75% & work up to a heavy single (95%+)
Conditioning
6 Rounds (interval style)
4 Strict Ring Muscle-Ups
5 Hang Power Cleans 225/155#
20 Cal Row
—Rest 1 minute between rounds
Midline/Assistance
a) Tabata Ski Erg For Total Calories
b) 3x ME Weighted Planks (100/45#)
WOD Notes: HPC weight is 75-80% of 1RM. Scaling for MU are kipping MU or you can scale them to 2 each round. The 2nd option is to do 10 ring rows / 10 burpees. 3rd option is 12 slam balls. Each round is 95%+ effort, since there is rest between each round. Each round should take between 2-3 minutes. Subtract 5 minutes from your time when you finish.
3pm “Open gym” – Guys quick getting their pump on before the 4pm class