Warm-Up

3 Sets
“with 20/15 kg barbell” “rest 1:1”
3 Clean Deadlift
3 Clean High Pull
3 Muscle Clean (below the knee)
3 Strict Press
3 Power Clean (below the knee)
3 Front Squat
3 Squat Clean (below the knee)

Barbell

Her 3:00 içinde 15:00 Boyunca (5 Sets)

3 Power Cleans + 2 Front Squats + 1 Split Jerk

Start the first set with 60% of 1RM Clean and increase the weight after each successful set.

WOD

In 14 minutes
8 Rounds of;
15 Air Squats
10 Alt. DB Hang Clean&Jerks (25/17,5 kg)
Then,
—In the Remaining Time—
Max reps Muscle Up (S1; Burpee Pull Up – S2; Jumping Pull Ups)