Skills and weights!

 

WORKOUT:

15 SQUAT Cleans (60-65%)(83/135#)

12 Burpee Box Jump OVERS (20/24″)

9 Bar Muscle Ups

REST 3-4 MINUTES

12 SQUAT Cleans (70-75%)(103/185#)

10 Burpee Box Jump OVERS (20/24″)

7 Bar Muscle Ups

REST 2-3 MINUTES

9 SQUAT Cleans (75-80%)(123/225#)

8 Burpee Box Jump OVERS (20/24″)

5 Bar Muscle Ups

REST 2-3 MINUTES

6 SQUAT Cleans (80-85%)(143/255#)

6 Burpee Box Jump OVERS (20/24″)

3 Bar Muscle Ups

REST 1-2 MINUTES

3 SQUAT Cleans (85-90%)(153/275#)

4 Burpee Box Jump OVERS (20/24″)

2 Bar Muscle Ups

 

There are NO CUTOFFS for any given round, but realize these should be sprints, but heavy on the weight end…

 

Scale Bar Muscle Ups to CTB or Chin Above Pull Ups (Reps x 2) OR Dips if that is you bigger issue OR DEEP Jumping Bar Muscle Ups as a final sub…

 

POST YOUR TOTAL WORK TIME (ADD ALL ROUND TIMES UP) TO ZENPLANNER

*Put all individual rounds times in the Side Notes on Zenplanner

Justin VanBeek

Written by: Justin VanBeek

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