07/28/2022

Clean (3×1 @ 90% of 1RM)
Opt. 1 -Test-55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 3×1 @ 90% of 1RM
Opt. 2 3×5 @ 72.5% of 1RM
Opt. 3 Hang Clean/Snatch

Sub Clean for Snatch

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
200 m. run
12 DB Snatches
5 Pullups

(Rx+)
5 Muscle-ups
12 DB Snatches
200 m. run

You may sub out the run for equivalent row or bike. see chart below

Rx will start with the run Rx+ will start with the Muscle-ups.