A) 3 Rounds:
B) 2 Rounds:
5 Strict Pull-Ups
5 sets x 5 reps
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count one inch off the ground. Athletes should maintain tension throughout the complete range of motion.
With a partner alternate rounds:
On a 3-min clock:
20 Calorie Assault Bike or Row
10 Chest-to-Bar Pull-Ups
Max Dumbbell Snatch, 50#/35#
Repeat for a total of 6 rounds, 3 rounds each athlete. If no partner is around, rest 3:00 between rounds.
Bike/Row: athletes should not take more than 2 Minutes on the machine of choice.
Pull-Ups: athletes should complete all 10 pull-ups in 2 sets or less.
Max Dumbbell Snatch: athletes should choose a weight that they can move in the remaining time left in the 3 minutes.
Trackback from your site.