WOD
0:00 - 08:00min
Find your 1RM Front Squat
11:00 - 21:00min
2 rounds of:
12 Chest to Bar Pull ups - Higher level option is Muscle ups
3 Clean and Jerks - 90/65kg - scale weight as needed (just remember these early weights are intended to be heavy), example scale: 70/45kg
21:00 - 30:00min
2 rounds of:
9 Chest to Bar Pull ups
6 Clean and Jerks - 80/55kg - 60/40kg
30:00 - 38:00min
2 rounds of:
6 Chest to Bar Pull ups
9 Clean and Jerks - 70/50kg - 52.5/35kg
38:00 - 45:00min
2 rounds of:
3 Chest to Bar Pull ups
12 Clean and Jerks - 60/40kg - 45/30kg