Warm Up:
300M Run
Spiderman lunge 30’
Walking kicks 30’
5 vertical jumps
10 huggers
10 over and backs
10 kip swings
Barbell w/u
WOD:
OT2M for 30 min, rotate through
1 Clean & jerk (185/130)
3 Muscle Ups
300M Run
So, at 3,2,1,GO!, hit 1 C&J, at the two min mark, hit 3 Muscle ups, at the 4 min mark, run 300M, at the 6 min mark, hit 1 C&J, etc…You end up doing 10 rounds of each movement
Scaling Options:
Bar weight -> 85% of 1RM
Muscle Ups –>Jumping Muscle Ups -> Burpeee to Kipping Pull Up
Run -> 375M Row