Warm-up:
3 Sets @ Easy Pace:
10 Press from Split
10 Wall Facing Shoulder Taps
15-20 Hollow Rocks + 0:20-0:30 Hollow Hold
Strength: Push Press + Power Jerk + Split Jerk
5x(3+1+1)
WOD:
8 Rounds For Time:
3/2 Strict Muscle-Ups
6 Toes-to-Bar
TIMECAP: 15:00
Extra Work:
Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)
5×1