Warm Up:
2 sets:
1:00 jumping jacks
:20 hollow rocks
:20 bent-over rows
:20 shoulder presses
– Rest/transition for :10-:20 between movements.
Specific Warm-Up:
EMOM 5:
3 clean and jerks
– Complete all reps as fast singles.
WOD:
For time:
12-9-6:
Clean and jerks (125/185 lb)
Bar muscle-ups
Time Cap: 10 Minutes
Intermediate:
For time:
12-9-6:
Clean and jerks (95/135 lb)
Chest-to-bar pull-ups
Beginner:
For time:
12-9-6:
Clean and jerks (55/75 lb)
Jumping chest-to-bar pull-ups
HOME WOD:
Equipment:
For time:
21-15-9:
Dumbbell clean and jerks
Burpees-to-target (12 in)
Bodyweight:
For time:
21 Burpees-to-target (12 in)
5 wall walks
15 Burpees-to-target (12 in)
4 wall walks
9 Burpees-to-target (12 in)
3 wall walks
Movement scaling options:
Clean and jerk: Load, just the clean or just the jerk, DB options
Bar muscle up: Reps, gymnastics C2B or chin-over-bar pull-ups, feet-elevated ring rows
Partner option:
For time:
21-15-9:
Clean and jerks (125/185 lb)
Bar muscle-ups
– Split work as needed.
– One partner holds the bottom of an empty bar overhead squat while the other works.
Post-Workout Skill Work:
Accumulate:
50 strict ring dips