DATE – Sunday
Warm-up: Dynamic
Mobility: Posterior chain floss + front rack
WOD A) In 15 min Build to a moderate Clean + Jerk
WOD B) Every 90s x 8 (2 rounds each at roughly 65, 70, 75, 80% of A)
2 x Pausing clean deadlifts (2s pause just above the knee)
2 x Hang clean (full or power)
2 x Jerks
(The 6 reps are to be done unbroken as a barbell complex)
WOD C) For time:
20 x Kettlebell Snatch (10/arm)(24/16kg)
10 x Muscle ups / 14 Pull-ups & Dips
18 x Kettlebell Snatch
8 x Muscle ups / 12 Pull-ups & Dips
16 x Kettlebell Snatch
6 x Muscle ups / 10 Pull-ups & Dips
14 x Kettlebell Snatch
4 x Muscle ups / 8 Pull-ups & Dips
12 x Kettlebell Snatch
2 x Muscle ups / 6 Pull-ups & Dips
