Skill/Strength
16:00 Clean & Jerk Progression EMOM:
Min 1-4: 1 Power Clean & Jerk
Min 5-8: 1 Hang Squat Clean & Jerk
Min 9-12: 1 Squat Clean & Jerk
Min 13-16: 2 Clean Pulls (w/3 second Pause at top of the knee)
*Add weight throughout
WOD
For Time:
50 Slam Balls
4 Bar Muscle-Ups
50 Hand-Release Pushups
4 Bar MU
50 Thrusters (45/35#)
4 Bar MU
(11:00 cut-off)
*BMU Scaling=6 C2B, 8 PU or 10 RR