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A. Snatch Cluster – 1.1.1 x 3@75-85%; :15 sec rest between reps, :90 sec rest between clusters
Or
A. Clean and Jerk Cluster – 1.1.1@70-80%; same as above
If you have issues going overhead you will do the clean without the jerk. If you are new to the olympic lifts use this time to practice technique.
B. 3 Rounds
21 Thrusters@75/55
9 Muscle-Ups

Alpha – as written
Bravo – 21 Thrusters@75/55, 15 pull-ups
Charlie – 21 thrusters@65/45, 15 Banded pull-ups
Delta – 21 DB thrusters@45/35 ,15 ring rows

Extra Accessory
A. Strict Chin-ups – Accumulate 20-40 tempo chin-ups; 4 second eccentric
If you cand do chin-ups click here for progressions
B. Front Rack KB Carry – 100 Meters x 3, rest :60 Sec;

Extra Cardio
Row, Bike or Run
15 Min@75-80% effort; It would be good if you have a heart rate monitor. This way you can connect your heart rate to your effort. If you don’t have one, you are just trying to keep a consistent pace you can hold for 15 min(broken conversation).