A.

3 sets, not for time:
Muscle up x3-7
Pistol x6 ea. leg
Unbroken Double unders x30

 

B.

Snatch
In 20 minutes establish a 1RM

 

C.

Clean & Jerk
In 20 minutes establish a 1RM

 

D.

For time:
500 m row
15 Burpees

*What type of intensity should you put behind this workout? Should you go for a P.R. 500 m row? Should you row at 100% for 90% of the distance and then taper off at the end of the row to do the burpees faster? How can YOU get the work done in the shortest amount of time? We will talk about this specific workout and the details behind it on Saturday.