“if you ain’t first, you’re last”
week 10 day 3
4 sets : @ 70-80%
- 1 power clean
- 1 front squat
- 1 jerk
2 x 2 : clean & jerk @ 80%
2 x 3 : clean pulls @ 80+%
12-min amrap
- 400m run
- 30 wall ball
- 2o power cleans (135/95)
- 10 ring muscle ups
scaling :
- 1 strict ring pull up + 1 ring dip
- 1 kipping ring pull up + 1 push up
- 2 ring rows + 1 push up