For time:
25 Hang cleans 155/105# Rx+175/115# MRX 115/80#
20 Ring muscle ups MRX Jumping ring MU’s or ring MU transitions
15 Hang cleans 185/125# Rx+205/135# MRX 135/95#
10 Ring muscle ups
5 Hang cleans 205/135# Rx+225/155# MRX 155/105#
For time:
25 Hang cleans 155/105# Rx+175/115# MRX 115/80#
20 Ring muscle ups MRX Jumping ring MU’s or ring MU transitions
15 Hang cleans 185/125# Rx+205/135# MRX 135/95#
10 Ring muscle ups
5 Hang cleans 205/135# Rx+225/155# MRX 155/105#
WOD:
Hang Cleans 135/155/185
Burpee pull ups
16:21
Strength
Hang clean
185-205-215-225
17:21*
WOD Rx
17:29
Remaining time to establish max HC –
175-185
WOD: Rx+
18:29
Strength: 265# HPC
14:29 MRX
205 hang PC
49/5’7″/168
WOD
Rx+
Sets as follows:
25-(10-6-5-4)
20-(5-5-5-5)
15-(6-5-4)
10-(5-5)
5-(2 hang power clean singles, 3 hang squat clean singles)
Time: 14:28
Hang Squat Clean
235-245-255#
Wod: 16:00
Back squats (wrist), Burpee pull-ups
175-205-225
Sets of 5 back squats at 225
Light right and tight
WOD with 135, 155, 175 HPC
4 + 2 RMU all singles and lots of rest/chalk (23 min + change)
HPC up to 195#
21/5’5″/155
WOD Mrx:
Sets as follows:
25-(10-7-8)
20-(6-3-3-3-3-2)
15-(10-5)
10-(2-2-2-2-2)
5-(all singles)
Time: 14:49
Hang Squat Clean
185/205/225/235 Failed
WOD MRX (modified due to shoulder pain)
25 HPC 115#
40 Push ups
15 HPC 135#
40 Push ups
5 HPC 155#
Time – 17:08
Stayed light afterwards working on technique (HPC/HSC)
25 @ 75
20 Ring MU Transitions
15 @ 80
10 Ring MU Transitions
5 @ 90
11:53
95/100 and stopped
Post workout 2.5 mile easy run
50/6’3”/190
Wod Rx’d
14:19
*6 sets of 3/1 set of 2 on 20 RMU’s. 5×2 on the 10
Max HPC
225
*failed 235
Home session
Wod rx weight w burpee pull-ups
9:50
Spent about 8 mins to build on HPC
145-155-165
Rest 5 mins
16 min EMOM
20 renegade rows 35#
15 back ext
50ft FR lunge w 35#
10 alt HPC 35#
Wod RX
17:02
Hang Clean
255#
WOD
Rx weight and Bupree pull ups
Sets as follows:
25-17-8
20
15-5-5-5
10
5-unbroken
Time: 11:42