Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

WOD 2

MUSCLE UP BIATHLON

400m run

18 mu

400m run

15 mu

400m run

12 mu

If you break a set of mu run 200m immediately

Recovery day

For time of:

7 handstand push-ups (deficit for men)

50-foot sled pull

8 deficit handstand push-ups

50-foot sled pull

9 deficit handstand push-ups

50-foot sled pull

10 deficit handstand push-ups

50-foot sled pull

4×1 snatch @ 92%

4×1 Clean and jerk @ 92%

Wod:

8 deadlifts (155 / 115 lb.)

7 cleans (155 / 115 lb.)

6 snatches (155 / 115 lb.)

8 pull-ups

7 chest-to-bar pull-ups

6 bar muscle-ups

6 deadlifts (155 / 115 lb.)

5 cleans (155 / 115 lb.)

4 snatches (155 / 115 lb.)

6 pull-ups

5 chest-to-bar pull-ups

4 bar muscle-ups

4 deadlifts (155 / 115 lb.)

3 cleans (155 / 115 lb.)

2 snatches (155 / 115 lb.)

4 pull-ups

3 chest-to-bar pull-ups

2 bar muscle-ups

Back squat: 5×1 @ 92%

bench: 5×1 HEAVY as possible

SKILLS

3XME STRICT DEFICIT HSPU (NO DEEPER THAN 9 INCHES) INTO ME KIPPING DEFICIT HSPU WITHOUT COMING OFF THE WALL

WOD

3RFT

5 SQUAT CLEANS 225/155#

10 bench press @ bw or close as possible

20 T2B