A) Warm up 3 Rounds
2 Seated Legless Rope Climb
5 Muscle ups
50 Double Unders
B) 10min Work up to a heavy Clean
C) 10min EMOM 3 Cleans 225/135lbs 2 Muscle ups
Do) 3 Rounds
15 Deadlifts 275/195lbs
50 Wall Balls 30/20lbs
Every time you stop or drop the ball you must do 1 Burpee Bar Muscle up
A)built up to 250 squat clean (my squat clean, not a pr but I hadn't been able to get more then 245 in a while for a squat clean so im kinda happy with it, might of been able to go for more buy im trying to stick to smaller jumps)
ReplyDeleteB)first 8 rounds were completed in the min, 9th round took an extra 10 seconds and 10th round I fell apart and failed a few reps on the clean but got threw it about a min to long, MUs were easy
shout out to Dan who said I was a wimp (cant say actual word on here) for trying to do it at lighter weight and made me do it at 225.
I believe I called you a pussy, or a derivative of one. Glad you took that as motivation - as was intended. PS you killed it. Congrats!
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