Strength Development:

Barbell Complex

 

10 minute EMOM

1 complex

 

Complex:

·    2 Deadlift

·    2 Hang Power Cleans

·    2 Shoulder-to-overhead

 

WOD

 

22 Minute CAP

6 Rounds

 

·    5 Power Cleans (RX 70/45 kg)

·    3 Bar Muscle-ups or Jumping Bar Muscle-ups

·    200 meter run

·    10 Toes-to-rings or ring knee-raises

 

 

Alternatives:

 

·    6 Chest-to-bar pull-ups

·    6 pull-ups or banded pull-ups

 

If finished early then 1 mile recovery pace on Erg or rower or 2 miles on the Assault bike