251102
On a 2:00 clock:
20 alternating DB hang clean to overheads (35/50 lb)
100-m run
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
100-m run
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
100-m run
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
100-m run
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
100-m run
Max bar muscle-ups
- INTERMEDIATE -
On a 2:00 clock:
20 alternating DB hang clean to overheads (20/35 lb)
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
- 1 shuttle run is 25 ft down and back.
- BEGINNER -
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (10/15 lb)
100-m run
10 ring rows
2:00 rest
- MASTERS 55+ -
On a 2:00 clock:
20 alternating DB hang clean to overheads (20/35 lb)
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
100-m run
Max chest-to-bar pull-ups
- If you can perform bar muscle-ups, do so in place of the chest-to-bar pull-ups.
