WOD
Warm-up
Clean and Jerk (Weight)
Every 2min for 6 sets:
Clean and jerk or push press
Set 1/2 @ 82.5-85
Set 3/4 @ 85-87.5%
Set 5/6 @ 87.5-90%
Clean and jerk or push press
Set 1/2 @ 82.5-85
Set 3/4 @ 85-87.5%
Set 5/6 @ 87.5-90%
Met Con (Time)
Every 2:00 x 5:
25/18 Cal
3-5Muscle ups (Bar or Ring)
25/18 Cal
3-5Muscle ups (Bar or Ring)
Rest 5mins
EMOM10:
15 Air squats + 3 Power Snatches
Scale muscle ups for a pull up variation
Power Snatch to be heavy but achieveable (either Touch N Go or reset every rep)
Rx+ 5-10 Muscle ups, 20 Air Squats
90sec cardio machine
Increase pace every 30seconds at end of 90sec go straight back to easy pace (4min30 continuous)
— then –
2 rounds
8 Tall Jerks
10 Jump Squats
8 L/8 R Cossack Squats