For strength, the sequence is a power clean, then a full clean, then a jerk. The jerk may be anyway you’d like. The metcon is designed similarly to “Jackie” except we are doing wall balls (instead of thrusters) and bar muscle-ups (instead of pull-ups). If you cannot do a bar muscle-up, then do 30 pull-ups.


Power clean + clean + jerk


For time:
row 1000m
50 wall balls, 20/14#
15 bar muscle-ups

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