COMPETITORS 9.22.15

September 22, 2015

A. WARM UP
For max reps:
90 seconds of Muscle-Ups
90 seconds of Air Bike
60 seconds of Muscle-Ups
60 seconds of Air Bike
30 seconds of Muscle-Ups
30 seconds of Air Bike
Note reps achieved for each set.
**sub strict chest 2 ring pullups or use “the ring thing”**

B. STRENGTH
STRENGTH
HBBS
5@70%
5@80%
2@85%
3@90%
1@100%

C. METCON
“Mainsite Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

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