For time:
3-6-9-12
Pull Ups
Squat Clean (135/95)
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125)
TIME CAP 12 Minutes!!
Scaled Version: For Time:
3-6-9-12
Jumping Pull Up or Banded Pull Up
Squat Clean (95/65)
Immediately Into:
12-9-6-3
Jumping C2B or Jumping BMU or Banded BMU
Squat Clean (125/85)
Cool Down: “Reverse Tabata Mash-Up”:
Press Jack
Plyo Skier (higher box)
Notes: 8 Rounds of :10 sec of work and :20 sec of rest for each exercise. Alternate exercises till you have completed 8 full rounds of each.