Part 1:

12 Minutes to work up to heavy:

Clean OR Clean & Jerk

Part 2:

15 Squat Cleans (155/95)

2 Bar Muscle Ups

 

12 Squat Cleans

4 Bar Muscle Ups

 

9 Squat Cleans

6 Bar Muscle Ups

 

6 Squat Cleans

8 Bar Muscle Ups

 

3 Squat Cleans

10 Bar Muscle Ups

 

*20 Minute Cap

*Scale for Muscle Ups = 2x Chest to Bar Pull Ups

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*Get past your WOD weight in Part 1 so you are primed for an intense start to the workout on the barbell.  The barbell in Part 2 should be light to moderate so that you can focus on the bar muscle ups, consistent with our gymnastics theme.

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