Off the blocks...

Warm-up/Skill
4 x 200m run
1 min rest in between runs
+
Muscle up progression


Strength
(using the lifting blocks)
Complex 1
Block snatch pull + block squat snatch
3 x 65%
3 x 70%
+
Complex 2
Block clean pull + block squat clean
3 x 65%
3 x 70%




WOD
3 rounds for time
3- clean & jerks @ 75% of 1RM
10- Wall balls
3- Muscle ups