WOD:

For Time:

3 RDS 5 Bar MU 5 Snatch 155/105 Into

3 RDS 15 DL 155/105 30 Air Squats Into

3 RDS 5 Bar MU 5 Cleans 155/105

 

Comp Rx:

1. Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% Rest as needed between sets.

2. Conditioning For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

3. Bar Muscle-Ups 4 Rounds, Not For Time: 1:30 Light Bike, Row, or Ski Erg 30% of Estimated Max Bar Muscle-Up Set.