A.
4 sets of Clean complex (without dropping bar)
1 Power Clean + 3 Hang Power Cleans + 1 Hang Squat Clean (use weight from last week or slightly more)
– rest 90 seconds between sets

B.
2019 CFG Age Group Qualifiers Workout #3
For Time:
5 Rounds of:
4 muscle-ups
13 shoulder-to-overhead (135/95)
– then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overhead (185/125)

Time Cap: 15 minutes

Masters
A.
Same

B.
2019 CFG Age Group Qualifiers Workout #3
For Time:
5 Rounds of:
4 chest-to-bar pull-ups
13 shoulder-to-overhead (95/65)
– then, increase the weight for 5 rounds of:
4 chest-to-bar pull-ups
7 shoulder-to-overhead (135/95)

Time Cap: 15 minutes