Sunday, August 6, 2017

4 Rounds For Time 

(Comp)
12 DB Deadlift 35/50
1 Legless Rope Climb/2 Rope Climbs 
9 DB Hang Power Clean 35/50
1x *Gymnastics Complex  (must be unbroken) 
6 DB Thrusters 35/50

*Gymnastics Complex
3 Pull-Up 
2 Chest-to-Bar Pull-ups 
1 Bar Muscle-Up

(Fitness)
4 Rounds
12 DB Deadlift 35/50
2 Rope Climbs 
9 DB Hang Power Clean 35/50
1x *Gymnastics Complex
6 DB Thrusters 35/50

*Gymnastics Complex
3 Pull-Ups
2 Chest-to-Bar Pull-ups 
1 Strict Pull-up 

(Bootcamp)
4 Rounds
12 DB Deadlift @ manageable weight
10 Ring Rows
9 DB Hang Power Clean @ manageable weight
1x *Gymnastics Complex
6 DB Thrusters @ manageable weight 

*Gymnastics Complex
(Do at manageable progression)
3 Pull-Ups
2 Chest-to-Bar Pull-ups 
1 Strict Pull-up