Strength
BB Complex – 2 Power clean + 3 Push Press + 4 Push Jerk
—1 every 2 minutes for 8 minutes. 5 sets total. Start @ 80% of Push Press then work up to heavy complex
Conditioning
6 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
5 Hang Power Cleans 205/125#
5 Push Jerk 205/125#
WOD Notes: TD = 12-17 minutes. BB weight is around 70% of both HPC & Jerk. Use the same weight for each movement. If you can’t do the 5 HPC unbroken drop after the 4th rep, then knock out all 5 jerks without dropping bar. To prevent your rings from swinging too much, make sure they are set-up just above your reach while standing.
Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm