Strength
Clean n Jerk – 1 EMOM for 10 sets. Start @ 75% & work up to a heavy single
—You can power clean n jerk.
Conditioning (20 min cap)
5 Rounds For Time
8 Hang Power Cleans 185/125# (65%)
6 Muscle-ups (3 Ring + 3 Bar)
17/12 Cal Ski
WOD Notes: TD = 14-19 min. HPC should be unbroken every round but should feel challenging. MU scale = 10 PU + 12 Push-ups. You may also try banded bar Muscle-ups or jumping muscle-ups.
Assistance
a) Glute Ham Raises – 3×15 (scale = start at top & come down slow)
b) DB Shoulder Press (alternate one arm at a time) – 4×8 (each arm)
c) Grip: Banded BB roll ups with KB – 3×60 sec
