Warm-up:
4 Sets:
5 Power Clean from Hip
5 Clean from below knee
5 Power Jerk
5 Split Jerk
5 Transition Rocks (Incline, Supine, or Elevated)
Strength:
Clean & Jerk Every 90 Seconds 15 Rounds
WOD:
AMRAP 9:
3 Muscle-Ups
6 Ring Dips
9 One Legged Squats, alternating
Extra Work – Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6