SCFit WOD, May 25, 2021 – Soldier City Fitness

[WOD052521]

Warm-up

Workout
WARM-UP
1 ROUND
:30 Bike (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups

1 ROUND
:30 Bike (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings

Weightlifting

Clean and Jerk (5-5-5-5-5)

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME
10 Clean & Jerks (155/105)|(115/75)
20/15 Cal Bike
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up