SKILL – Bar Muscle Up/Power Cleans
STRENGTH – Power Cleans
Work up to a heavy triple. The bar can be dropped at the top every rep.
METCON – 5 Rounds:
5 Power Cleans (155/105)
Run 200 meters
10 Chest to Bar pull-ups (scale down to 15 pull-ups/scale up to 5 bar muscle ups)
20 air squats