Part 1:

5 Sets

2 Push Press + 2 Jerks

Part 2:

5 Rounds

7 Clean and Jerks (155/95)

7 Bar Muscle Ups OR 14 Chest to Bar Pull Ups

*15 Minute Cap


Feel some heavy weight in part 1, but make sure it is not to a point where your jerks become inefficient.  Part 2 will challenge your comfort with the barbell and pull up bar.  You should be thinking fast singles on the barbell to save your grip and stopping short of failure on the rig.  Remember, you don't get points for getting round 1 done as fast as possible !