Oly Lifting + Muscle-Up/Over the Box Jumps Couplet Workout
Skill
Snatch - 60kg
C&J - 80kg
Clean - 90kg, 100kg Fail
3x5 Box Jumps (29 mats)
3xMax Effort Strict Pullups + Max Effort Strict HSPU (60s rest) - 24+15, 6+6, 5+4
3x15 Russian Twists 10kg (60s rest)
Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
1x20 Good Mornings (40kg)
WOD
5 minute AMRAP of:
3 Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
Rest 1 minute
2 minute AMRAP of:
Ring Dips
4 rounds + 5 Over-the-Box Jumps
30 Ring Dips
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