Organize with a judge prior to your workout for judging
17.2 or the below workout or part of it!
Complete as many rounds and reps as possible in 12 minutes of: SCALED IN GREEN 2 rounds of: 50-ft. weighted walking lunge 16 Toes to bar hanging knee-raises 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle ups chin-over-bar pull-ups 8 power cleans Etc., Alternate between toes to bar and muscle ups //alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men use 50lb, scaled 35-lb. dumbbells
Women use 35lb, scaled 20- lb. dumbbells
Every 2 minutes, for 20 minutes (10 sets): 1 Clean (jump) reset + Clean Beginners go from the hang position. Build over the course of the 10 sets to something heavy. A Clean is the first pull of the clean, from the ground and for beginners from the hang position, 1 inch above knee. Keep your torso angle consistent through all phases and after your pull reset and perform a full clean. B. For time: 10 Power Cleans (185/125 lbs)MW 20 Pull-Ups 30 Plank to Wall Ball Shots (20/14 lbs)MW 400 Meter Run 30 Plank to Wall Ball Shots 20 Pull-Ups/RINGS BANDS 10 Power Cleans