Thursday’s WOD

Warm-up: Jog 800m
then,
5 Sets with Empty Bar:
3 Clean High Liftoffs
3 Cleans from Below Knee
3 Front Squats
3 Power Jerk
3 Split Jerk

Strength: 

Every 90 seconds for 10 sets:
1 Clean + 2 Jerks

WOD:

5 Rounds For Time:
6 Bar Muscle-Ups
12 Russian Kettlebell Swings, 70#/53#
TIMECAP: 12:00

Extra Work: Snatch + Overhead Squat, 1-1-1, 4×1


Notes
Build over the first three sets to a challenging but manageable weight. Repeat for the remaining four sets, dropping load if technique starts to fall off.