Durability
Bent Over DB Reverse Flies – 3 sets of 20 reps – short rest – light weight
Skill/Strength
3 Hang Power Cleans + 2 Jerks x 5 Sets
-Build in weight as you progress through your sets
WOD
15 min EMOM
Minute 1 – 6 Hang Power Cleans (135/95) Rx+ 165/110
Minute 2 – 6 Shoulder to Overhead (135/95) Rx+ 165/110
Minute 3 – AMRAP Chest to Bar Pull-ups (Rx+ Bar Muscle Ups)
Score is number of Chest to Bar Pull ups (or bar muscle ups). If you miss any of the requisite hang power cleans or shoulder to overhead, then you must subtract those missed reps from the total number of pull-ups. All barbell reps must be completed within their own minutes and extra reps cannot spill over into other minutes.
Scores from Wednesday
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