Warm Up
2 rounds with an empty barbell of
2 press, 3 push press, 4 squat clean thrusters
Add some weight (95/65ish) and complete two more rounds – *hit your positions.
Perform the partner rack position stretch
Oly
2 position Clean – mid hang & floor@70% 5×1
Strength
1. Press 5×2
2. Push-press 4×3
3. Front Squat 5×1
WOD
8 minute AMRAP
3 Squat Clean Thrusters (185,135)
3 Muscle-ups
Regional (175,125)
Open (165, 110); sub 3 ring dips for each muup