Everyones Favorite

Warm-up/Skill
EMOM for 10 min
4 10m sprints
4 (total) Dumbbell snatch @ 40/30/20#



Strength
Squat Clean & Jerk 2 x 3 @70%
+
Clean pull 3 x 3 @ 90%
+
Clean deadlift 3 x 3 @90% (of clean)

Click here for Clean Pull

Click here for Clean & Jerk


WOD
For time;
3 squat clean thrusters @ 135/115/95#
3 Muscle ups
3 squat clean thrusters @ 115/95/75#
3 Muscle ups
3 squat clean thrusters @ 95/75/65#
3 Muscle ups

[load the weight so that each increment can be easily unloaded]
[sub for muscle ups; 1 muscle up= 3 chest to rings + 3 dips]