Sat Jan. 25 "Grab and Go" - BRING-A-FRIEND-DAY

Move

1) AMRAP 25

5 DB Hang Power Cleans
10 Cal Bike
3 Sit to Stand Rope Climbs (or 6 Ring Rows)
Rest 1 Minute

Train

1) Grab and Go

3 Rounds For Time (30 Min. Time Cap)
30-20-10 Hang Power Cleans
30/24 Cal Bike
5 Rope Climbs (15’)

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

Stimulus

1) This workout involves some hang power cleans that increase in weight as the reps decrease over the rounds. Choose a weight each round that allows you to complete the round within 3 sets. Ensure your elbows come through on each rep (no rep if not, Glenda will be watching :). Take the bike a bit slower to allow you to recover to hop on the rope right away. Rope climbs should take roughly 30 seconds a rep.

Extra Credit

For Time: 75% of your Max Set Ring Muscle Ups (Must break into at least 2 sets)