12/21/15

WOD

A:
Barbell Clean & Jerk Complex
High Jump

Ring Support

B:
Build up to Working Weight
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

Focus on QUALITY range of motion for the dips
RX+: Metcon (Time)
10x
3 Clean & Jerks @ 65-70%
3 Muscle-ups
O1: Metcon (Time)
10x
3 Clean & Jerks
6 Dips
O2: Metcon (Time)
7x
3 Clean & Jerks
6 Full Range of Motion Push-ups

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