Warm-up:
5 Sets:
10 Steps Forward Crawl
10 Steps Backward Crawl
5 Back Squats @ 50X1 Tempo
Strength:
Back Squat 10RM, then 90%x10x2
WOD:
12-9-6 For Time:
Clean & Jerk, 155#/105#
Muscle-Up
TIMECAP: 14:00
Extra Work:
4 sets, alternating:
a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm