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

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