WHITEBOARD – 20 September 2013


On the minute for 10 Minutes perform: 
3 Power Cleans + 2 Front Squats (70% Clean Max)
*Rest 3-5 Minute then perform:

10 Minute AMRAP or 5 Rounds: 
15 Wallballs
3 Muscle-Ups

Notes: For the first part make sure you are using 70% of your 1 rep max.  If you are not able to hit the weight drop 5% off until you hit clean rounds.  Take a good rest inbetween the cleans and the AMRAP.

For the AMRAP you need to hit 5 rounds.  If it takes longer than 10 minutes than do so.   If you get over 5 rounds within 10 minutes keep going until the clock stops.

Remember muscle-ups?  For those who do not have a gymnastic quality dip sub out 1 Chin-up and 1 Bar Dip for one muscle-up.

Don’t be stupid and just go straight into the muscle-ups without seeing how your internal rotation is at the shoulder.  You should be able to perform strict gymnastic dips before you do Muscle-ups.

Oh, and have fun.

One Response to “WHITEBOARD – 20 September 2013”
  1. Dara says:

    70# complex

    14# wallball
    sub dips and pull up, tan and blue bands
    5 rounds = 10 min in traffic

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