For most people, this workout will be more about strength endurance than cardiorespiratory capacity. You will probably fail due to muscular fatigue before you need to rest due to lack of oxygen. This is ok, as long as you aren’t standing around for too long between sets!
3 position Clean & Jerk
7 x 1
NOTE: 7 attempts to build to a heavy 3 position clean into a jerk. One attempt is a high hang squat clean, below the knee squat clean, squat clean, jerk.
30 Burpee Bar Muscle-ups
NOTE: Goal is under 5 minutes. Time cap is 7 minutes. Choose a pace of a number to complete per minute and try to stick with that for as long as possible.