07152016 WOD

Tomorrows initiate is to get better. Same as every other day.

We are pairing the C&J with the MU. It’s a leathal combo.  Scale the muscle-up with strict Pullups to work on gaining strength.

Warm-up EMOM x 5
2 cleans + 2 jerks

Strength
Every 2:30 x 5
5 Front squats @75%

Met Con EMOM x 10
start with 1 rep then add 1 rep each minute until you are no longer able to complete the tasks inside the minute. At this point, take the minute off then deduct a rep

Rx: Clean and Jerk + Muscle-up (Rx 135/95 Sc 115/75) *scale as needed
Scale 1: Clean and Jerk + strict pulp * try to get up as high as you can
Scale 2: Clean and Jerk + banded pullup or jumping

Rest 2 minutes

Run/Row 1 mile *Sc 800 meters, Sc2 400 meters*
not for time but should be 80-90% effort

*clean can be power or full*