Compete/Train
3 Rounds:
15 Deadlifts 95/135 M75/105
15 Pull-Ups
Directly Into…
3 Rounds:
12 Front Squats 95/135 M75/105
12 Chest to Bar Pull-Ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead 95/135 M75/105
9 Bar Muscle-Ups
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout
Sweat
3 Rounds:
15 Deadlifts 65/95 M55/85
15 Pull-Ups
Directly Into…
3 Rounds:
12 Front Squats 65/95 M55/85
12 Pull-Ups
Directly Into…
3 Rounds:
9 Shoulder to Overhead 65/95 M55/85
9 Burpee Pull-Ups
Time Cap: 18 Minutes
*Score = Time it takes to complete the workout
AFTER CLASS
All Percentages Off 1RM Clean & Jerk:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
2 Reps @ 83%
2 Reps @ 88%
AT HOME:
3 Rounds:
15 Double Dumbbell Deadlifts
30 AbMat Sit Ups
Directly Into…
3 Rounds:
12 Double Dumbbell Front Squats
24 Push Up to Plank Row (total reps)
Directly Into…
3 Rounds:
9 Double Dumbbell Shoulder to Overhead
9 Double Dumbbell Devil’s Presses
-Score = Time it takes to complete the workout
