WOD:

#vegata

AMRAP 4 Minutes
9 Burpee Pullups (Rx+Burpee Ring Muscle ups)
21 Overhead Squats (95/65)
-Rest 4:00-
AMRAP 4 Minutes
6 Burpee Pullups (Rx+ Burpee Ring Muscle ups)
15 Overhead Squats (115/75) Rx+135/95
-Rest 4:00-
AMRAP 4 Minutes
3 Burpee Pullups (Rx+Burpee Ring Muscle ups)
9 Overhead Squats (135/95) Rx+185/125

*Can scale Overhead Squats to Front Squats

**Can do Burpees + Ring Rows too

Target number 2 Rounds

#clean
– 2×3 reps @ 80% 1RM Clean
– 3×3 @ 85% 1RM Clean
* Rest 90-120 seconds between sets

#jerks

Push Jerk + Jerk:
– (1+1) x 2 sets@ 80% 1RM Jerk
– (1+1) x 3 sets @ 85% 1RM Jerk
– rest 60-90 seconds between sets –

#clean pulls
– 2×5 reps @ 100% 1RM Clean
– 3x4reps @ 105% 1RM Clean
* Rest 90-120 seconds between sets *

Optional running work:

Run
15×2:00 moderate/:30 walk

Or

Open Prep Option:
10×2:00 moderate/:30 walk