Daily Archives: 13/12/2015

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.