Bench Press – 5×4 w/ 1 second pause at bottom at 70-80%
4RFT – 9 min cap
10 Power Cleans 115/85 | 95/65 | 75/55
10 Bar facing burpees | Step Overs | Burpees
Workout – this is a sprint, lets try and go unbroken all 4 rounds on the cleans and not lose too much speed on the burpees.
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
