Warm-up
2 rounds of
20 total pull up hang hip touches each hip
10/7 L pull ups
10 scap push ups
10 cobras
Strength
Clean and Jerk
2×3@75%
2×3@80%
2×2@85%
1×1@90%
1×1@95%
1×1@100%
1×1@102%
Rest 90s Between efforts
WOD
Diesel Francesca
21-15-9
Thruster (135,95)
Burpee Bar Muscle-up
Regional- 15-12-9 Bar Muscle-ups
Open- 9-6-3 Bar Mups