Strength
12 minutes to 3RM Clean with 3 seconds pause in the hang each rep
-then-
1a. 3 x 3 Cleans with pause @ 85% of above
-rest 30 seconds-
1b. 3 x 30 second hollow hold
-rest 30 seconds-

WOD
8 minute AMRAP
40 Double-unders
10 Hang cleans 135/95#
5 Chest-to-bar pull ups

Rx+ = Muscle ups for C2B


Base Camp

Skill: Burgener Warm Up, hollow body position and double-unders

WOD
8 minute AMRAP
80 Single-unders
10 Hang power cleans
5 Ring rows

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