BBG
1) 5X2 Clean from blocks (just above knee) + 1 Jerk – work to a max, rest 90 sec.
2) 3x2 Clean pulls 110-120%
Strength/Skill
1a) 4X6 Weighted Strict Ring Dips (DB between legs)
1b) 4x6 pendlay rows
1c) 4x2 attempts ME HS shoulder taps
Cond:
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)
*Rest after #1 until HR drops under 100BPM.
2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest
Cond:
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)
*Rest after #1 until HR drops under 100BPM.
2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest
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