Deadlift
Every 2:00 for 14:00 Complete a set 5-5-4-4-3-3-3
Metcon:
For Time
20 Clean and Jerk 135/95
20 Muscle Ups or Pull-ups
20 Snatch 135/95
14 Min Cap
Competitor's Extra:
Every 2:00 for 12:00
10 Burpees to Target 12"
15/10 Calorie Echo/Assault Bike
ATHLETES NOTE:
For most, the Muscle Ups will take the longest out of the three movements. Be smart on the C&J so that your triceps support the dip lock out. You can hit the gas on the second half of the Snatches if there's anything left in the tank.
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Bench Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps