Monday 10/23/17 - Everyone Clean Up

MAIN WOD

M-1: Pause Clean + Hang Clean

10x1, use 95% of last week's top working weight

3 count pause right above the knee.

M-2: AMRAP 12:

3 Muscle-Ups

12 Hang Squat Cleans, 135#/95#

L2: AMRAP 12:

3 Jumping Muscle-Ups

12 Hang Squat Cleans, 105/70#

L1: AMRAP 12:

6 Muscle up Transitions

12 Hang Squat Cleans, 75/55#

Extra Credit:

Run 3 Sets:

800m @ 8-9

400m @ 5-6

FITNESS

F-1: Pause Clean + Hang Clean

EMOM 10:00

3 count pause right above the knee.

F-2: AMRAP 12:

6 Burpee Pull ups

12 Hang Squat Cleans