Skills – practice
10 – 15 minutes
Bar muscle ups
Double unders
Rest 5 minutes, then
WOD
For time (Cap 18 minutes)
12-9-6-3
power clean & jerk (60%)
front squat
bar muscle ups
between every exercise do 30 double-unders
increase weight every round
(60-70-80-90% of 1RM power clean)
Rest 5 minutes, then
Core
30-25-20
butterfly sit ups
between every set do 1 minute plank hold
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