Start at a medium-heavy weight 60-65% of your 1RM DL. Build up in weight each set, ending with a difficult set of 5 reps. Please don't drop the bar, control it on the way down.
10 MINUTE AMRAP: 5 Squat Clean Thruster 75/55#(RX+ 115/80#) 1 Pull-up 1 Push up (RX+ Bar Muscle Up) 35 Double Unders *Increase + 1 Rep of Pull-up and Push up each round. Bar Muscle ups go up by 1 rep each round. 5/1/35,5/2/35,5/3/35,5/4/35.etc.
If you perform Bar Muscle Ups, you do not have to do push-up. Please don't drop the bar from overhead, control it on the way down as best as possible.