Warm-Up:
5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split
Strength:
Power Clean + Clean + Front Squat + Push Press + Jerk
Build to Max
WOD:
3-6-9-12 For Time:
Bar Muscle-Ups
Sumo Deadlift High Pull, 135#/95#
TIMECAP: 14:00
Extra Work:
50′-50′-50′, 3×50′
Notes
This is power work, not conditioning.
Athlete should build over the first three sets to a weight which is challenging, but manageable. They should be explosive throughout the full effort (slowing down is acceptable, walking or stopping is not.) Repeat that weight for three more sets.