3 Rounds For Time:
Run 200 meters
10 Bar Muscle Up
5 Clean and Jerk (205/145)
Goal: Sub 10 min
Triplet with manageable work but some higher skill elements for the day. The run should be a fast pace since it’s only 200 meters but still allow you to hop on that bar for the muscle ups right when you come in. If these are challenging for you take the reps back to a range that you can complete in no more than 2 sets. You can also sub out a banded or jumping variation if needed. Clean and jerk is on the heavier side and should have you doing singles but is still a weight that we want to see you with sound mechanics on. Speed under the bar on both phases of the movement is going to be key as you fatigue. If you want to see how you handle some heavier weights today and need to lighten up mid way through the workout no problem. Some days you just need to give it a try!
Bicep Curl: 3 x 10
Single Leg Box Step Up: 3 x 10/side
Some meathead work to finish things off. The bicep curl can be done with a barbell, dumbbells, incline, etc. Get creative and have fun with it. Just stick to the same variation for each set. Single leg box step ups should be loaded and have you set up with your hip crease just below your knee when your working leg is on the box. This will vary for each individual. Try holding the bar in a front rack position but if you need to go back rack or sub out some KB’s or DB’s that is fine as well.