Hold On for Dear Life

Equipment: Barbell (85/65; Rx+: 95/75), Rings, Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

1 x Run Building Perimeter

-in each of 4 corners: 10 x Air Squat + 10 x Push-Up

---------------------------

WORKOUT PATTERN:

4 Rounds @ Each Station (8 min.) -

*1 min. AMRAP x Active Movement

*1 min. x Static Hold

-SCORE = Total # Reps of Active Movement

-PENALTY: Deduct 4 Reps for every drop/ rest from the Static Hold

---------------------------

SET #1:

4 Rounds -

*1 min. AMRAP Power Clean + Press

*1 min. x OH Barbell Hold (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total Clean & Press over 4 rounds (less any penalty deductions))

SET #2: 

4 Rounds -

*1 min. AMRAP Sumo Deadlift High Pull

*1 min. x Handstand Hold vs. Wall (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total SDLHP over 4 rounds (less any penalty deductions))

SET #3: 

4 Rounds -

*1 min. AMRAP Squat Clean from the Toes http://www.takanoathletics.com/multimedia/clean-jerk-excercises/clean-from-toes

*1 min. x Top of Ring Row Hold (Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total Squat Clean over 4 rounds (less any penalty deductions))

SET #4:

4 Rounds -

*1 min. AMRAP Deadhang Toes-to-Bar (sub: K2E)

*1 min. x Elbow Plank Hold (Rx+: + Cross-Body Knee-to-Elbow)(Deduct 4 Reps for every drop/ rest from the Hold)

(SCORE: total T2B over 4 rounds (less any penalty deductions))

TOTAL WORKOUT SCORE: Sum of Scores from each of the 4 rounds above