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
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