3×8 Narrow Arm PVC Raises
4 Rounds not for Time:
0:30 Chin to Toes HS Hold
0:30 HS Shoulder Taps
0:30 HS Straight Arm Hip Taps
Every 1:30 for 6:00 (5 total sets)-
5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
Complete as many rounds and reps as possible in 12 minutes of:
100 Wall balls 20/14# (men 10′ target/ladies 9′ target)
25 Bar Muscle-ups