Warmup
STRENGTH
EMOM 8 min
1 Clean and jerk
Work to a heavy
WOD
AMRAP 10:
10 Bar Muscle-ups
30 Hang Power Cleans 155 / 105 lb
Max Meter bike
Rest 3 Minutes
AMRAP 7:
10 Bar Muscle-ups
20 Hang Power Cleans 155 / 105 lb
Max Meter Bike
Rest 3 Minutes
AMRAP 4:
10 Bar Muscle-ups
10 Hang Power Cleans 155 / 105 lb
Max Meter Bike
BAR MUSCLE-UPS
- Reduce Reps
- Banded Bar Muscle-Ups
- 2:00 Cap
- 20 Chest To Bar Pull-Ups
- 10 Strict Chest To Bar Pull-Ups
- 20 Alternating Double Dumbbell Plank Rows
HANG POWER CLEANS
- Reduce Reps
- Reduce Load
- Double Dumbbell Hang Power Cleans