Work

1. For Time: “X” Bar Muscle-ups (from 3 Minute AMRAP on January 3rd, 2022)
   (5 Minutes)

2. Deadlifts
   5 @ 65% - 5 @ 73% - 5 @ 78% - Max Reps @ 78%
   (10 Minutes)

3. “Barnhart’s Bet”
   (On the 0:00)
   21 Power Cleans @ 115/85
   30/21 Calorie Echo Bike
   21 Power Cleans @ 115/85

   (On the 8:00)
   15 Power Cleans @ 155/105
   30/21 Calorie Echo Bike
   15 Power Cleans @ 155/105

   (On the 16:00)
   9 Power Cleans @ 185/135
   30/21 Calorie Echo Bike
   9 Power Cleans @ 185/135

Details

1. Choose the same movement you performed on January 3rd, complete the same number of reps as you had in the 3 minute AMRAP, for time.

2. Fewer sets of deadlifts than programmed, let’s get through these quickly (treat it as a warm-up). Aim for roughly 10 reps on the last set.

3. Do the work as fast as possible each time to maximize rest. Reduce weights to something you could do nearly unbroken in a touch-and-go set, but strategize and do many small sets (or quick singles).