“summer shred” week 5 day 3

6 sets : e2mom

  • 1 liftoff (pause at knee) + 1 pause power clean (from knee)
  • 1 power clean & jerk
    • set 1 – 2 @ 60%
    • set 3 – 4 @ 65%
    • set 5 – 6 @ 65+%

5 rounds (20-min)

  • 12/10 cal bike
  • 6 squat cleans (135/95)
  • 3 bar muscle ups

rest 2-min between rounds

  • sprint each round, goal is sub 2 min rounds
  • quick singles on the squat cleans
  • bar muscle up scaling :
    • 3 banded or jumping bar muscle ups
    • 3 burpees + 3 kipping chest to bar or pull ups
    • 3 burpees + 3 strict pull ups