Skills

 

 

 

   

Every 2 min for 12 min:

 

3 x clean deadlift

3 x clean high pulls

3 x hang muscle cleans + 3 strict presses

3 x front squats+ 3 push presses

3 x hang squat cleans + 3  jerks

 

 

 

The WOD

 

 

Advanced Level:

AMRAP 20 minutes

 

8 x Air squat

4 x HSPU

2 x Ring/Bar Muscle-up

1 x Cluster (60/40kg)

 

Fitness Level:

AMRAP 20 minutes

 

8 x Air squat

4 x Pike push ups

2 x Pull ups

1 x Cluster

 

 

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