" 5 rounds for time of: "
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
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Scaling:
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.
Intermediate Option
"5 rounds for time of:"
400-meter run
7 kip-up L pull-ups
4 clean and jerks
Men: 135 lb.
Women: 95 lb.
Beginner Option
"5 rounds for time of:"
200-meter run
7 jumping hanging knee-raises
4 clean and jerks
Men: 75 lb.
Women: 55 lb.