Warm-up
Tabatta row – 80%
Warm up jerk
Work muscle up transitions and PHSPU
Oly
EMOM10
2 Split Jerks 75-85%
-Work on speed and technique
WOD 1
1000m Row
15 Muscle-ups
30 Deadlifts
Games (315,205)
Regional (275,185), 10 MUPs
Open (255,165), 5 MUPs or 15 chest to bar chin ups & 15 dips
Rest 5 Minutes
WOD 2 (12 Minute Cap)
1000m Row
15 PHPU
30 Power Cleans
Games (185,125)
Regional – 2- 45lb plates, (165,110)
Open/Masters- Strict HSPUs or 1 plate defecit (135,95)