With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
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2 comments:
Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds
75# JRD and more like knee ups
Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM (162#)
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds
time: 16:01
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