Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:
- Bench Press @ Body Weight
- 5 x Plyometric Pushups after each set is finished
(i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)
Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):
- Power Cleans @ 115lbs/52kg
- Box Jump Overs
- Toes-to-Bar
- 8 x Pullups after each set is finished
(i.e. 15PC+15BJO+15T2B+8 Pullups)
Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4. Reduced weight for the last set to 135lbs to finish up. The metcon was really hard. Finished in 16:04.