Function:

A.) KB Clean and Jerk Progression

one arm swing

Clean

Jerk

B.) For time:

25 Dips

25 Pull-ups

25 Double KB Thrusters

25 Double KB Swings

800 m run

Perform/RX

A.) Clean and Jerk Top Down Progression 

B.) For time:

25 Dips

25 Pull-ups

25 Thrusters (95/65)

25 Hang Power Cleans (95/65)

800 m run

Compete:

A.) Clean and Jerk

POS 1 Clean and Jerk

5×3

B.) For time:

20 Muscle-ups

30 Thrusters (135/95)

40 Hang Power Cleans (135/95)

800 m run