Monday’s WOD

Warm-Up:

5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split

Strength:

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to Max

WOD:

3-6-9-12 For Time:
Bar Muscle-Ups
Sumo Deadlift High Pull, 135#/95#

TIMECAP: 14:00

Extra Work:

50′-50′-50′, 3×50′

Notes
This is power work, not conditioning.
Athlete should build over the first three sets to a weight which is challenging, but manageable. They should be explosive throughout the full effort (slowing down is acceptable, walking or stopping is not.) Repeat that weight for three more sets.