Feb 27, 2018

 

a) WARM UP:

2 Rounds of:

  • 10 air squats
  • 10 jumping jacks
  • 10 sit ups

Then, at moderate intensity, 2 rounds:

  • 5 empty bar thrusters
  • 5 empty bar hang cleans
  • 5 empty bar presses
b) STRENGTH: Clean and Jerk

  • 7 Sets, On the 2:00: 2 Hang Squat Cleans + 1 Split Jerk (increasing weight)
c) WOD:

12 min AMRAP:

  • 3 Bar Muscle Ups (scale: 3 jumping bar muscle ups, 5 C2B)
  • 4 Power Snatches (95/65)
  • 5 Thrusters (95/65)
d) ACCESSORY:

  • Ring Muscle Ups: 4 Sets of 50% of Max Set

Rest as needed between

  • Scale: ring swings, banded transitions, false grip ring pull ups
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