(Practice / Gymnastics Focus)
Warm-up (10 min)
SOD
Every 2 minutes, for 20 minutes (5 sets of each):
Exercise #1: Power Clean 4 x 1 (rest 10 seconds between singles) (ascend in weight each round – start at 60-65%)
Exercise #2: Muscle-ups (ring or bar) OR Ring Dips (weighted optional) 2-5 reps
WOD
Three Rounds For Time of:
10 Power Cleans (155/105 lbs)
15 Box Jumps (24″/20″)
20 Hollow rocks
