Warm-Up
50 hollow rocks
20 mb cleans (30/20)
10 mb push up to jackknife
20 mb cleans
50 hollow rocks
OLY
Squat Clean
2 reps x @ 75% x 7 sets – Work with a partner – back and forth
Strength
Front Squat
3-3-3-3-3
WOD (15 min)
3 Rounds
X Muscle-ups
10 Back Squats (from the floor)
Games- 8 Muscle Ups (225,145)
Regional- 5 Muscle-ups (185,115)
Open – 3 muscle-up or 15 ring dips
(155,105)