A. Snatch
*15 min to practice/work up in weight.
B. Clean & Jerk
*10 min to practice/work up in weight.
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WOD: Wednesday
A. Front Squat 3RM *Pause in the bottom for 2 seconds on the first rep. *Complete at least 5 heavy sets in the process of finding your 3RM. B. 4 Rounds Strict Pull-ups + Max Rep Kipping Pull-ups *Pick a number of strict reps to perform and then switch to a kip and work until failure. *The number of strict reps should be well below your max and should be able to be repeated in each round. *Score = strict reps/total kipping *Rest 2 minutes between rounds. Post load and reps to comments. Tony D – Bar Muscle-up