whiteboard
For time
300m run
21 hang DB squat clean
300m run
15 hang DB squat clean
300m run
9 hang DB squat clean
300m run
AW
Part I
A1. Weighted Pull-up Clusters; 2.2.2 reps x 4; rest 20 sec/rest 1 minute
A2. Shoulder Press @ 31X3 Tempo; 5-6 reps x 4; rest 2 minutes
Part II
5 Rounds For Time:
6 Muscle-ups
10 GHD Sit-ups
10 Burpees
Part III
10 sets:
1 min – Airdyne @ sustainable pace
1 min – Airdyne @ easy pace
Notes:
– Cluster sets; 2 reps, drop off bar and rest 20 seconds, 2 reps, rest 20 seconds, 2 reps, done with set
– Shoulder Press; make sure to hold bar for 3 seconds overhead each rep
– If you don’t have an airdyne, run or row instead