Strength:
Clean & Jerk [wmv][mov], 3-3-3-3 (Ramp up for WOD)
Conditioning:
10-8-6-4-2 reps for time [YouTube]:
• Muscle-ups
• Clean & Jerk (75% of 1 Rep Max)
*Cleans must pass through a full squat each rep.
Beginners: sub pull-ups and ring dips as needed.