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Advanced 2/8/14

We're going to hit the 21-15-9 complex from the Games, we'll spend a fair chunk of time at the start of the class going through a few different pacing / rep strategies for the workout (ie tng vs dumping every rep) and ideally we'll have a few people doing it with different strategies so we can look at how it effects overall output.

Also there is a hot tip on a trail run in Fit Wars 10, anyone been keen for a regular weekend trail run at various locations around Adelaide?

Workout

For time:
deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

 

rest

Rope Sprint (for time)

150 double unders

10/7 rope climbs

 

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