March 26, 2024 – Performance

Warm-Up | Performance
Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side

Followed by…

Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps

Then…

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.