WOD
A:
Barbell Clean & Jerk Complex
High Jump
High Jump
Ring Support
B:
Build up to Working Weight
PC+J
3.3.2.
PC+J
3.3.2.
2-4 Dips
Clean and Jerk (1-1-1-1-1-1-1)
RX: Metcon (Time)
10x
3 Clean & Jerks @ 65-70%
6 Ring Dips
3 Clean & Jerks @ 65-70%
6 Ring Dips
Focus on QUALITY range of motion for the dips
RX+: Metcon (Time)
10x
3 Clean & Jerks @ 65-70%
3 Muscle-ups
3 Clean & Jerks @ 65-70%
3 Muscle-ups
O1: Metcon (Time)
10x
3 Clean & Jerks
6 Dips
3 Clean & Jerks
6 Dips
O2: Metcon (Time)
7x
3 Clean & Jerks
6 Full Range of Motion Push-ups
3 Clean & Jerks
6 Full Range of Motion Push-ups
