“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