Strength
1,1,1,1,1
Hang Clean + Jerk , Work to the heaviest load possible. Rest
As needed.
Conditioning
4 rounds for total working time of:
10 OHS 95/65#
50 DU
5/3 (5 for men/3 for women) Muscle-Ups ( Bar or Ring)
Sub chest to bar if you cant do a muscle up
Rest 1:00 after each round.
1,1,1,1,1
Hang Clean + Jerk , Work to the heaviest load possible. Rest
As needed.
Conditioning
4 rounds for total working time of:
10 OHS 95/65#
50 DU
5/3 (5 for men/3 for women) Muscle-Ups ( Bar or Ring)
Sub chest to bar if you cant do a muscle up
Rest 1:00 after each round.
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