(910) 612-2203

blog.7.21

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