Teams of 3: Relay Style Ascending AMRAP 24 1 Squat Cleans 155/105 | 135/95 | 95/65 1 Box Jumps 30″/24″ 100m Sprint 2 Squat Cleans 2 Box Jumps 100m sprint 3/3/100m 4/4/100m, ect
Today’s relay will have one partner working to complete a full round at a time, with the cleans and the box jumps ascending in reps every third round (all parters complete one round, then add one rep). Because of the 1:2 work/rest ratio, we should be attacking these reps!
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
