Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Romanian Deadlifts
5 Empty Barbell Hang Power Cleans or Front Squats
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
12 Pull-Ups
3 Power Cleans
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
rx 135×3 140×21
sets 2:56-2:56-2:56-3:05-3:08-3:10-3:15-3:37
pullups unb-unb-unb-unb-10/2-9/3-8/3/1-7/3/1/1
runs 1:56-2:04
3390 lbs
140*6 145*6 140*12
3360lbs 24/24 barely. Hung on to one lift for with my finger nails.
Took an extra min of rest after round 4.
135 x 9, 140 x 6, 145 x 9
5280 lb/ 2400 kg 24/24
3,300lbs
24/24
525kg 24/24
4395 24/24
3240 24/24
3690lbs 24/24