This workout is intended to be pretty fast, with not a lot rest between movements. The Pullups would be the only thing that might need to be broken up. Scale the Squat Clean weight accordingly.
We will be doing a gymnastics based warmup to prep for some of the movements and also to use as a mini skill session on things we don’t practice on a regular basis.
RX PLUS
For Time
2 Legless Rope Climbs
4 Squat Cleans (205/135lbs)
8 HSPU
16 KB Swings (70/53lbs)
32 Pullups
16 Swings (70/53lbs)
8 HSPU
4 Squat Cleans (205/135lbs)
2 Legless Rope Climbs
RX
For Time
2 Rope Climbs
4 Squat Cleans (155/115lbs)
8 HSPU
16 KB Swings (53/35lbs)
32 Pullups
16 KB Swings (53/35lbs)
8 HSPU
4 Squat Cleans (155/115lbs)
2 Rope Climbs
FIT
For Time
10 Bent Over DB Rows
4 Power Cleans
8 Pushups
16 KB Swings
32 Ring Rows
16 KB Swings
8 Pushups
4 Power Cleans
10 Bent Over DB Rows