Pendlay Rows 5-5-5
50 walking lunges
20 clean and jerk – 135#/95#
30 ring dips
25 wall balls – 20#/14# to 10ft
30 GHD Sit Ups or Butterflied Abmat Sit-ups
30 KBS – 1.5pd/1pd
75 double unders
His stipulations on form are as follows: Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score
What’s the best musical performance you’ve seen live and what made it the best?
Activation/Buy-in: Find Max Wattage for 20s on erg, 3 attempts.
Complete 3 rounds:
Bench Press (135 or 85) for Max Reps
If first time, use max push-ups instead of Bench.
There is no time component, max reps for the Bench is your score.