08/31/2018
Metcon (Time)
4 RFT
10 Hang Power Cleans, 135/95#
1:00 plank, cumulative
5 Bar Muscle Ups
1:00 squat hold, cumulative
10 HSPU
1:00 Front Rack Hold, 135/95#
1:00 Rest
10 Hang Power Cleans, 135/95#
1:00 plank, cumulative
5 Bar Muscle Ups
1:00 squat hold, cumulative
10 HSPU
1:00 Front Rack Hold, 135/95#
1:00 Rest
Record the time to complete.
Competition Standard (Rx+):
165/115#
Unbroken reps
Masters 55+ (Rx):
115/85#
Pull Ups
DB Push Press, 50/35#
Scales:
95/65#
Banded Pull Ups
Push Ups or Box Push Ups