10mins to complete:
3 x 10 Deadlifts - no heavier than 60% of 1RM

Then:

Individual Event 6 - "21-15-9 Complex":

For time:
8 Deadlifts (52.5kg/70kg)
7 Cleans (52.5kg/70kg)
6 Snatches (52.5kg/70kg)
8 Pull Ups
7 Chest-to-Bar Pull Ups
6 Bar Muscle Ups
6 Deadlifts (52.5kg/70kg)
5 Cleans (52.5kg/70kg)
4 Snatches (52.5kg/70kg)
6 Pull Ups
5 Chest-to-Bar Pull Ups
4 Bar Muscle Ups
4 Deadlifts (52.5kg/70kg)
3 Cleans (52.5kg/70kg)
2 Snatches (52.5kg/70kg)
4 Pull Ups
3 Chest-to-Bar Pull Ups
2 Bar Muscle Ups

Time cap of 20mins

Scaling for Bar Muscle Ups = Burpee Pull Ups

Post weights and times to comments.


2 Comments