03.07.2016

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x Deadlift
7 x Squat Clean
7 x Abmat Sit-ups
III. Mobility

“Workout 16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 x Toes-to-Bars
50 x Double-unders
15 x Squat Cleans (135/85)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
13 x Squat Cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
11 x Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
9 x Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 x Toes-to-Bars
50 x Double-unders
7 x Squat Cleans (315/205)

Stop at 20 minutes.

Notes: This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed by 4 minutes the athlete’s workout is over, and they will stop and record their score.

If all 90 repetitions are completed within the 4-minute window the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders, and 13 squat cleans, this time at a heavier weight. At each round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

Post reps completed to comments.