WODIFY WODHeaderId+3949428 –>
Skills
2×2+2 muscle clean from power position + tempo front squat (5 seconds down)
2×2+2 tall jerk (on toes) + press in split
Strength
High Hang Clean + Split Jerk
Sport/Life: 1+1 build to heavy single for the day
Fundamentals 8×1+1 – same weight across all sets
Metcon
Sport
For time:
3 rounds for time of:
5 power clean and jerk 155/105
10 burpee box jump overs 30”/24”
15 wall balls
Then;
2 rounds for time of:
75 double unders
5 muscle ups (ring or bar)
Life
3 rounds for time of:
5 power clean and jerk 135/95
10 burpee box jump overs 24”/20”
15 wall balls
Then;
2 rounds for time of:
50 double unders or 150 single unders
7 jumping muscle ups
Fundamentals
3 rounds for time of:
5 power clean and jerk – choose load
10 burpee box jump step overs
15 wall balls
Then;
2 rounds for time of:
150 single unders
10 jumping pull ups
