Main – CrossFit

Warm-up

Clean & Jerk Warm Up [B] (No Measure)

6 Shave & Receive
6 Pull Under
6 High Hang Clean
6 Hang Clean
6 1st Pulls
6 Clean
6 Split Jerks

Weightlifting

A): Hang Clean + Clean + Jerk (12:00 – To work up to a HVY)

B): Romanian Dead Lift (4×8; @ around 50-60% of DL; Rest 2:00)

Metcon

Metcon (Weight)

EMOM x 10:00
7 Thrusters @ 95/65#
4 Burpees

Skill

If you are working on strict MU:
* False Grip Ring Pull Ups 5-5-5-5-5
* Deep Ring Dips 5-5-5-5-5
* Muscle Up Transitions 5-5-5-5-5
*Strict MU 1-1-1-1-1 or 2-2-2-2-2
[add weight]