5 rounds for time:
5 Muscle-ups
10 Power Cleans (135/95)
Run 250 meters
Muscle-ups: If you don't have muscle-ups, use the muscle-up progression. Again, challenge yourself on these. Muscle-ups MUST start from arms fully extended. To do so, you will have to turn your thumbs forward slightly at the bottom. (Video Demo…you don't need to watch the whole thing, just pay attention to the starting position)
Power Clean: Bar must make contact with the ground each rep. Finish must be open-hip, open-knee, elbows in front of the bar, and bar resting on top of shoulders, not mid-chest. (Video Demo)
Run: 250 meters is one lap around the building.
Post times and modifications to comments.
18:12 RXd
ReplyDeleteFailed the last muscle-up 5 or 6 times… Should've been done in about 16 minutes. Oh well. Getting better!
19:00 not Rx'd
ReplyDeleteThe clock stopped during the workout. Russell tried to time us on his watch after that, but my time might be a few seconds off (give or take).
17:14 Rx
ReplyDelete1819 not rxd
ReplyDelete