FRI 6/9/23 WOD

Friday 6/9/23

WARM-UP
:20 push-ups + 2 shoulder taps - :20 kip swings - :20 counterbalance squats – 1 Climbing Pull ups (Attempt to increase height of pull up each rep) - 2 Rounds – Empty Bar – 5 Deadlift shrug – 5 Power Cleans – 5 Front Squats – 5 Hang Power Cleans - 5 Hang Squat Cleans – 2 Rounds (add weight round 2) – 10 Min to build to “heavy” power clean – 1 min per set – 3 Hang squat cleans (work wt) – 3 Kipping Pull ups – 3 Hang Squat Cleans – 3 Bar Muscle Ups (scale as needed) – 5 Hang Squat Cleans 3 Bar Muscle Ups -

WOD
9 hang squat cleans L3-155/105# L2-115/75# L1-75/55#
6 bar muscle-ups L2-C2B Pull ups L1-12 Jumping Pull ups

6 Rounds for Time