3 sets as warm-up:
5 scap pull-ups
5 prisoner Kang squats
1 wall walk
Every 3:00 for 15:00 (5 sets):
1 squat clean
1 front squat
1 split jerk
*moderate loading w/emphasis on sound jerk technique, if everything feels and looks great you can build to a tough final set
+
2 rounds for time w/10:00 cap:
25 toes-to-bar
50 wall balls
OR
2 rounds for time w/10:00 cap:
10/5 muscle-ups – bar or ring
50 wall balls
+
5:00-10:00 coach-led mobility
Post results to comments.