2 Rounds
30' Double DB Front Rack Lunge 10 Double DB Power Clean
10 Double DB Front Squat Rest as needed
GET FIT
20 Power Cleans 135/95
12 Ring Muscle Ups (Scale 1 = Bar MUs, Scale 2 = C2B Pull-ups)
400m Run
12 Ring Muscle Ups (Scale 1 = Bar MUs, Scale 2 = C2B Pull-ups)
20 Power Cleans
14 Min Cap
GET POWERFUL
Power Clean Touch &Go Every :90 for 12:00
4-4-3-3-2-2-1-1
COMPETITORS EXTRA
3 Rounds
1000m Row
200 Double-Unders
20 Min Cap
COACHES NOTE:
For athletes who want "more" you could have them sub out the Run and do a 100m distance a Heavy Sandbag Carry or Heavy Farmers Carry. Entirely up to you and how you want things to flow.
ATHLETES NOTE:
Attack the Power Cleans and Muscle Ups with intensity out the gate. The Run is there as a spacer of sorts to flush things out and attack the second half. Even though it's very possible to crush the Run, what's the point if you come back in and stare at the rings for a full minute...
Bodybuilding Workout
Day 3 (Wednesday): Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)