Friday, 18 May 2018

Part A:
In 15 minutes, build to a heavy Power clean single from the ground, while warming up pull ups / ring muscle-up work.

At 15 minute mark:

Part B:
Power Clean 185/125
Ring Muscle Up

C – 155/105 and 9-15-21 C2B
M – 105/75 and 9-15-21 pull-ups or ring rows (or a mix!)

Time cap: 20 minutes (from start of 21-15-9 couplet)

Score for Part B = Total Workout time (Finish time – 15:00 start time). Add one second for each rep not finished by time cap.


Let’s end the week on a twist on a classic 21-15-9 complex. This is going to be grippy, so pace it effectively. This is a grinder to balance out the sprint intervals you did yesterday.