Skill:
A. kb clean and jerk: https://www.youtube.com/watch?
B. bar muscle up: https://www.youtube.com/
Level 3:
5 rounds for time of:
10 kettlebell clean and jerks (53/35) kettle bell in each hand.
3 bar muscle ups *scale appropriately with jumping/banded progressions
Level 2:
5 rounds for time of:
10 kettlebell clean and jerks (44/26) 1 kb, alternating hands
3 chest-bar pull-ups *scale appropriately with jumping/banded progressions
Level 1:
5 rounds for time of:
10 kettlebell clean and jerks (35/18) 1 kb, alternating hands
3 pull-ups *scale accordingly with banded/jumping/ring rows
