Every 90sec. of 12min (8 sets):
2 Cleans + 1 Jerk
start @ 60% and work up in weight
For time:
3 rounds of:
7 Bar MU (scale to C2B, Pull up, strict band assisted pull ups or heavy ring rows)
10 H.P. Cleans (60/40kg)
20 alt. pistols (scale reps or to box step down/up)
- 12min cap -
5 sets of:
4-6 strict (Def.) HSPU
rest 60sec.
3 wtd. Chin ups
rest 60sec.
24min EMOM
1. 15/12cal Bike
2. 6 P. Snatch @ ~ 60%
3. 2-6 MU
Accumulate 100 band pull aparts