Power & technic-
Squat clean- build heavy sets of 2 touch & go reps!!!
Metcon-
For time-
8 Bar muscle ups
4 squat clean 100/60kg
6 BMU
3 sqt cln
4 BMU
2 sqt cln
2 BMU
1 sqt cln
Scaling–
Bar muscle ups-
1- strict chest to bar
2- strict pull ups
