Cleanz, Skwatz, Dubz, Jumpz 03.11.2015

Fitness
FIT: Clean Pull + Hang Clean + Front Squat (To max; Then, 4×1 @ 85%)

FIT: Metcon (Time)
100 Double Unders
50 KB Swings (American; 1.5/1)
50 Box Jump Overs (24/20)
*Jump or step up onto box, come off on the other side, turn around, repeat.

Competition
COMP: Bar Muscle-ups (5:00 Working Window; strive for no misses)
COMP: L-Sit (5:00 Working Window)

COMP: Clean Pull + Hang Clean + Front Squat (To max; Then, 5×1 @ 85%)

COMP: Metcon (Time)
100 Double Unders
50 KB Snatch (1.5/1; total reps, alternate)
50 Box Jump Overs (24/20)
*Jump onto box, come off on the other side, turn around, repeat. No step ups.

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