Wednesday 3rd July 2019

Every 4 min for 32 mins (8 sets)

  • 400 Meter Run
  • 3 Power Cleans
  • 3 Ring Muscle-Ups*


Scale to BMU or 6-9 C2B Pull-ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.

Please note total load successfully lifted, as well as number of attempts made – e.g., 2000kg; 22/24.

Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

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