550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of clean and jerk, up to workout weight
pull-up warm-up after each set
Workout (start this at 40 past the hour)
5 rounds for time of:
4 clean and jerks, 225 lbs/155 lbs (or 70% of your max)
6 bar muscle-ups (or 15 pullups)
150 meter run
This has a 20 minute time cap.
Competition Team Lift
Do the Skills workout.
Then do the Supplemental workout
Competition Team Skills
EMOM for 20 minutes of:
6 C2B pullups
Do all 13 reps every minute.
10 x 500 meter row
Start every 4 minutes.
Make each one faster than the last