Warm-up:
1 round:
10 Hang Power Cleans
10 Front Squats
WL:
1) Work up to 80% of your 1RM power clean and jerk
2) Snatch pull: 4x3@80%
Conditioning:
3) For time:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
OR...
If muscle-ups, then
“Amanda”
9-7-5
Muscle-ups
Snatches (135/95)