WORKING IT OUT
12 Hang power cleans (155lbs/115lbs)
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)
Option 1 For time:
12 Hang power cleans (135-125lbs/95-85lbs)
*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:
12 Ring rows
10 Hang power cleans (115lbs/75lbs)
* For the cleans choose a load that can be completed unbroken.
*If the 400m run exceeds 2:30 decrease to 300 meters.