Conditioning: 3 Rounds for Max Effort- rest as needed
400m run plus 20m Hand over Hand Sled Pull (165/130)
FrameWork: RWAN
“Cough Drop”
5RFT- 15 Min Cap
12 Deadlifts (225/155)
6 Ring Muscle Ups
18 Alt. DB Snatch (50/35)
FrameWork: RWAN. Sub Light DB Manmaker for RMU
LeanFit: 12 DB DB Deadlifts, 18 Alt. DB Snatch, 12/9 Cal Machine
Coaches Notes: 400m run should be brisk/about 10-15 sec slower/400 than pr pace. Immediately into two sled hand over hand pulls, turning in the middle. Athletes should be seated for the pulls to focus on all upper body pulling. Keep athletes moving fast by starting 400m runs every min or so for a group. Athletes will have to find a challenging weight for the pulls, recommended weight is just a starting point.
This is a lot of volume in not a lot of time. Expect people to cap today. The goal for this one is not necessarily to finish the workout like it normally would be. I do want people getting at least 3.5 rounds though (finish gymnastics on 3rdround). Goal is to pick a deadlift weight you can do every round in 2 sets or less, same with muscle ups. If people have to break MU into 3-4 sets, tell them to switch to light dumbbell manmakers.
