Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.
A. Take 15-20 minutes to build to approximately 90% of your 1-RM Clean & Jerk
B. Against a 6-minute running clock, perform the following…
1 Clean & Jerk (225/155 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (255/170 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (275/185 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups
Time Cap: 6 Minutes
*Scoring – Each muscle-up performed is worth 10 points. Once an athlete comes off the rings, they must move to the barbell and complete the Clean & Jerk before returning to the rings. The athlete’s final score will be the heaviest clean & jerk they successfully lifted (one point per pound), plus 10 points for each muscle-up completed. For example: ATHLETE A – 255 lbs + 32 Muscle-Ups = 575 ATHLETE B – 295 lbs + 28 Muscle-Ups = 575
C. One set of:
400 meter Farmers Carry (32/24 kg)
D. Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed