I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
5 x Clean
5 x Push Jerk
10 x Push-ups
Impact/Focus: Weighted & Deadhang Pull-ups
Athletes should select from the following options based on their current Pull-up level of development.
*Warm up: 3 sets x 5 reps (un-weighted)
I. Weighted Pull-ups: 5-5-3-3-1-1RM
II. Deadhang Pull-ups: 6 sets of 5-7 reps
III. Scaled Methods: 6 sets of 5-7 reps
Post loads to comments.
Complete as many rounds and reps as possible (AMRAP) in 14:00 of
Power Clean x 2,4,6…(185/135lbs)
15 x Push-ups
Notes: Round one begins with 2 reps of Power Cleans and each subsequent round climbs by 2 additional repetitions. Weight scaling guidelines are 185, 155, 135lbs for the men and 135, 115, 95lbs for the women. Additional emphasis should be made on ideal Push-up movement positioning and execution. Attention to detail, freaks!
Post scores (rounds and reps/kcal) to comments.