WEDNESDAY 1.2.19

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

Goal:  100 Total Reps (Average of 12-12 each round)

PROGRAM A

4 Rounds

In a 2 Min Window:
Run 200 Meters
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Run 200 Meters
Max DB Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs
RX + Women: 35# DBs
(Go heavier if you want)

Score: Total number of pull up and power clean reps added together

PROGRAM C

4 Rounds

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike (Women)
Max Pull Ups in Remainder of Time

Rest 1 Min

In a 2 Min Window:
Row 250 Meters
OR
15 Cal Bike (Men) / 10 Cal Bike
Max Power Cleans in Remainder of Time

Rest 1 Min

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +
(Go heavier if you want)

Program C Option: Sub Sandbag Over Shoulder in place of power cleans!

Score: Total number of pull up and power clean reps added together

NOTES:

The run distance for this workout should take roughly 45 seconds to 1:15 seconds.  If you don't have a way to measure - find something that takes roughly a minute - but don't sandbag the pace!

If you are unable to run for space or weather purposes - a couple good subs would be one minute of single or double unders, 1 min of lower box step ups, 1 min taps, 1 min no push up burpees.

For the pull ups you may choose whatever style you want to work on.  Ideally you will pick something that is a challenge for you, but will allow you to get at least 10 or so reps each time.  We don't want you beasts getting over 100 - 120 pull ups or so - so if you want to do strict - this would be a great workout to throw those in.

Other options are kipping, ring row, supine barbell row, TRX Row, Parallette bar row.  Probably don't go with the bent over row today since we have power cleans.  Heck you could even do a banded lat pull down!

For this power clean, choose a weight that will allow you to get 10-15 or so reps. The bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.