Warm your clean and jerk up to 80% of your max lift
Practice your pulling movement of choice
Do a few lunges
A 5 clean and jerks
B Your choice of pulling
C 10 bar facing burpees+10 dumbbell lunges 50/35 (total) (:45 cap)
D :15-:30 ring pushup plank
After 3 rounds, drop to 3 clean and jerks. After 6 rounds, drop to 1.
Score is total weight successfully lifted
1 max unbroken strict pullups
2 1-3 strict ring muscle ups
3 1-2 rope climbs
4 10-15 bent over rows 2×50/35
1:00 forearm smash/side
Get heavy on that clean and jerk! For the pulling options, pick the one that you’re worst at that you can actually do, and get better. The burpee lunge combo is going to be a push to finish. Then the ring plank you’ll have to learn how to recover while you’re holding. If you break on the plank, you’re done for the minute.
x 12 rounds
Do these at your goal 3k pace.
9 unbroken toes to bar