A. Three sets, each for time of:
Row 15 Calories
12/9 Strict Handstand Push-ups
6/3 Burpee Muscle-Ups
Rest 2 minutes between sets; Goal is efficiency in all movements, and roughly equal times for each set.
B. Power Clean + Push Jerk; build to a heavy triple (NOT TnG); no more than 10 seconds between reps. *Note, not TnG means from the floor; you can go TnG from the Clean to the Jerk, in fact I’d love that.
C. “Open Workout 13.4”
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
135 pound Clean and jerk, 6 reps
135/95 pound Clean and jerk, 9 reps
135/95 pound Clean and jerk, 12 reps
135/95 pound Clean and jerk, 15 reps
135/95 pound Clean and jerk, 18 reps
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*I copy and pasted this from the Games website, hence the stupid way it’s written (IMHO). It’s 3-6-9-12-15, etc.