Strength
1 Clean n Jerk EMOM x 10 Sets – Work up to a heavy single. Start @ 70%
Conditioning
For Time
20 Power Cleans 185/125#
15 Bar Muscle-ups (sub: 20 GI Janes)
1200m Run
15 Bar Muscle-ups (sub: 20 GI Janes)
20 Power Cleans 185/125#
WOD Notes: Goal is 14-18 min. PC = 65% (quick singles – take about 2 min each set). Pick a bar above your height if you can do a strict pull-up.
Assistance
Weighted Sit-ups – 5×25