140715 ~ Cleans & A Burner!

How do those quads feel?  Damn those were a tonne of squats yesterday! 

Strength:

8 min to find a heavy set of the following:

1 Power Clean + 1 Hang Power Clean + 2 High Hang Cleans + 2 Push Jerk

then...

Every 90 s x 3min (3 sets)

@ 80-85% above

Skill

10 min to complete 1 of the following:

a. IF you have Muscle Ups:

1 Round of the MU Progressions

then..

EMOM x 5 min

10 Calorie Row + 2-3 MU (Unbroken)

b. MU Progressions

c. For those working on a strict pull-up, follow Day 1 of Progressions

Conditioning:

21-18-15-12-9-6-3

Power Snatch (115/75#)

10-20-30-40-50-60-70

DU's

Cash Out:

1200m row for time.

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