6/27/18

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WORKING IT OUT

For time:

3 Rounds

21 Pull-ups

12 Hang power cleans (155lbs/115lbs)

400-meter run

 

 INTENDED STIMULUS AND WORKOUT OPTIONS

Faster athletes could finish this workout in under 10:00. The pull-ups should not slow you down significantly and take no longer than 1:30 to complete in a single round. The load on the cleans should be challenging for 12 reps but not need to be broken more than 2 times on any round.

Workout Options Advanced

*Do this option if proficient at bar muscle ups and can do (185lbs/125lbs) on the hang power cleans for 10 reps unbroken.

For time: 3 Rounds

10 Bar muscle ups

10 Hang power cleans (185lbs/125lbs)

400-meter Run

 

Option 1 For time:

3 Rounds

15 Pull-ups

12 Hang power cleans (135-125lbs/95-85lbs)

400-meter Run

*Pull-up reps are based on capacity. If you can do the pull-ups in 2 sets do 21 reps if you can do sets of 5 do 15 reps.

 

Option 2 For time:

3 Rounds

12 Ring rows

10 Hang power cleans (115lbs/75lbs)

400-meter Run

* For the cleans choose a load that can be completed unbroken.

*If the 400m run exceeds 2:30 decrease to 300 meters.