10/09/2019

10/09/2019

WARM-UP

A) 1 Round:

200m Run
20 Air Squats
20 Sit-Ups
200m Run

B) 2 Rounds:

12 Dumbbell Deadlifts
6 Dumbbell Front Squats
3 Dumbbell Hang Cleans
1 Minute rest

STRENGTH

Hang Power Clean

3 reps 60%
3 reps 65%
3 reps 70%
3 reps 80
Then 3 set at 85%

WORKOUT

For Time:
6 Bar Muscle-Ups
12 Squat Cleans
400m Run
4 Bar Muscle-Ups
8 Squat Cleans
400m Run
2 Bar Muscle-Ups
4 Squat Cleans
400m Run