Monday 11222021

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