Warmup
Skills
AMRAP 3:
Bar Muscle-ups
BAR MUSCLE-UPS
- Jumping Bar Muscle-ups
- Banded Bar Muscle-ups
- Max Reps in 3 Minutes
- Chest To Bar Pull-Ups
- Devil Presses
Strength/ technique
[PART 1]
5 Sets:
3 Halting Clean Deadlift on Riser (Moderate-Heavy)
*Stand On A 2" Riser
[PART 2]
5 Sets:
3 Pausing Push Jerks (Moderate)
*Pause 3s In Catch
Strength
[All Percentages Based Off 1RM Clean &Jerk]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to Heavy Single
Wod 15 min
What the Helen ?
1200 m row
63 kb swings 53/35
36 pull-ups
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