1) Find a 3RM Hang Power Clean + 1 Power Jerk
2) 5X3 FS + 1 Jerk
3) 7 minute AMRAP:
21 Thrusters (95/65)
9 Muscle-ups
15 Thrusters (95/65)
7 Muscle-ups
9 Thrusters (95/65)
5 Muscle-ups
Repeat pattern if you finish before 7 minutes
4) Capacity:
Option 1:
Row 10k with HR@150 BPM***
***Notes:
*Try to average 150 BPM, so yo can let your HR sit between 150 and 155 BPM. Try not to let it drop below 150 BPM.
**Make time to stretch the quads, hip-flexors, hamstrings and groin after this piece.
***Eat to compensate for the caloric expenditure of the long row.