3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs