Thursday

Skill development:
Clean & Jerk
10 minutes
Focus:

• Speed & power in the Jerk component
• footwork

Also then warm-up:
• Ring/Bar muscle-ups /jumping muscle-ups

WOD
For time:
30 minute CAP

AGOQ #3 – cap was 15 minutes

5 rounds of:

• 4 muscle-ups/ jumping muscle-ups
• 13 shoulder-to-overhead (RX 61/43 kg)

Then increase weight for 5 rounds

• 4 muscle-ups/ jumping muscle-ups
• 7 shoulder-to-overhead (RX 84/55 kg)