Bar Muscle Up
EMOM 5 mins
3 Bar Muscle up
*or practice your pull up
Squat clean
Every 1:30 x 5
1 Slow and Pausing Squat clean (Slow at first pull from ground to knees and pause 2s at knee level) + 1 Split/Push Jerk
… Directly into:
Every 1:30 x 5
1 Clean and Jerk
Conditioning
3 Rounds for time :
10 Power Clean and Jerk (60/40 kg)
15 Chest to Bar Pull-Ups
50 Double-Unders
Time Cap 18 mins