Warm-up
Run 800m
Oly
EMOM10
1 Clean and Jerk @80%
On the Clean Pause at the mid-hang
Strength
20 Rep Squat +5lbs from Tuesday
WOD
15 Muscle-ups*
800m Sprint
Rest 2 Minutes
15 Clean and Jerks (155,105)
800m Sprint
Rest 2 Minutes
15 PHSPUs
800m Sprint
Games – 1 abmat
Regional – 2 plate deficit to floor
Open – 1 plate deficit to floor
*scale muscle ups as necessary