WOD
[A] Hang Clean
3-3-3-3-3-3-3 reps

[B] Tabata Strict Pull-ups
8 x 20 secs work and 10 sec rest
Score equals total reps for all 8 intervals

[COMPETITION TRAINING]
[C] AMRAP 5 mins
Burpee Muscle Up

rest 2 mins

AMRAP 3 mins
Buroee Bar Muscle Up

rest 2 mins

AMRAP 2 mins
Burpee Box Jump Over 24″ (20″)
 

 Photo credit: Wendy Swift

Photo credit: Wendy Swift