S/S/S:

Clean Pulls

2×75%, 2×80%, 1X90%

Based off 1RM C&J from 19Jan

https://www.youtube.com/watch?v=wR5ZDdiuwjM

Video courtesy of Catalyst Athletics.  Set up like doing a clean, pull the bar from the ground all the way to mid thigh, then explosively extend the hips, and shrug at the top. Set %s off your 1RM Clean & Jerk from 19Jan2017.

WOD:

For Time:

21 Pull Ups

21 Hand Rel Push Ups

15 Chest 2 Bar Pull Ups

15 Burpees

9 Ring Muscle Ups

9 Burpee over Box Jump (24/20″)

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Scaling Options:

Pull Ups ->Jumping Pull Ups* ->Ring Rows

Push Ups ->off bench

C2B -> Chin Above

Ring MU –> Jumping MUs ->MU transitions

BBJO – 20/16

Cool Down:

Door way stretch – 1 min per side

Roll out T-spine – 20 passes