WOD Tue Jan 22

Work

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

Partner to share equipment

CompTrain

Ring Muscle-Up Conditioning
10 Minute Recovery Effort (Choice of Bike, Ski, or Row)

On the 2:00 - 30% of Max Ring Muscle-ups 
On the 4:00 - 40% of Max Ring Muscle-ups 
On the 6:00 - 50% of Max Ring Muscle-ups 
On the 8:00 - 40% of Max Ring Muscle-ups 
On the 10:00 - 30% of Max Ring Muscle-ups

Power Clean (pause at hang on the way up) + Push Jerk (pause at bottom of dip) + Split Jerk (pause in split)

-build to heavy in complex, maintaining sharp lines