200 Meter Run or 250 Meter Row
10 Empty Bar Hang Power Clean and Jerk
5 Empty Bar Front Squats
---
Strength/Lift #1: Clean and Jerk
3/85, 3/90, 2/92, 3/80
*Modify as needed!
*Reset after each Rep not Touch and Go
---
Strength/Lift #2: Front Squat
5/77, 3/82, 2/87, 2/92
---
WOD: For time
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*, 12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*, 12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Hang Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
6 Bar Muscle Ups L3
12 Pull Ups or 12 Banded L1*, 12 C2B Pull Ups L2, 9 C2B Pull Ups L3
12 Hang Leg Raise L1, 12 T2B L2 & L3
21 Shoulder to OH - 95/65 L1, 135/95 L2, 155/105 L3
*Newer athletes will do ring rows