Advanced RX Class:
Alt EMOM 10 mins: Power Clean & Jerks and Squat Clean & Jerks
Every 1 min for 10 mins, alternating between:
1 Power Clean & Jerk
1 Squat Clean & Jerk
*Alternate lifts and adjust load as needed
Pt. 1: 15-12-9: Dumbbell Overhead Squats and Muscle-ups
15-12-9 reps, for time of:
Dumbbell Overhead Squat (Right Arm), pick load
Dumbbell Overhead Squat (Left Arm), pick load
Muscle-up
* Choose load
Rest 3 minutes
Pt. 2: 6 RFT: Dumbbell Clean & Jerks and Rope Climbs
6 rounds for time of:
5 Dumbbell Clean & Jerks (50#/35#)
1 Rope Climb, 20 ft.