Strength
Clean n Jerk – 5×4 (2 Pwr + 2 Full)
—One set every 2 min. Start @ 65% & work up to a heavy 4 rep set. You may drop bar between reps. Split Jerk after each clean.
Conditioning
4 Rounds For Time
5 Ring Muscle-ups (sub: 12 ring rows)
10 Power Clean 165/105#
5 Bar Muscle-ups (sub: 12 push-ups)
250m Run
WOD Notes: TD = 12-16 min. PC = 60% (should be 10 quick singles). You must run backwards to the fire hydrant. You may turnaround & run forward back into rage. You may scale MU to 2-4/round (shouldn’t take more than 30-40 sec to complete your set of MU.
Assistance
a) L-Sit/tuck (Pegboard) – Accumulate 4 minutes
b) GHD Glute Ham Raises (weighted) – 4×10-15 reps
