3600m and Packing On the Pounds

EQUIP: Bar (a: 95/65, i: 85/55, b: 65/35), Plates for Reload, HSPU Set-Up, Pull-Up Bar

WARM-UP:

*Active Stretch

*200m Run (Fwd. there/ Bkwd. back)

*20 x Plank Windmill

*10 x Clean Pull w/ barbell

*10 x Front Squat w/ barbell

*10 x T2B 

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3 Rounds -

*400m Run

*10 Hang Power Clean (a: 95/65, i: 85/55, b: 65/35)

*10 Strict Press (a: 95/65, i: 85/55, b: 65/35)

*10 Pull-Up (kip/ butterfly ok)

*10 Kipping HSPU (sub: 10 x Kip Drill on Floor + 10 ea. x HS Shldr. Tap)(1 AbMat = Rx)

-2 Min. REST-

3 Rounds -

*400m Run

*8 Power Clean (a: 135/95, i: 95/65, b: 75/45)

*8 Push Press (a: 135/95, i: 95/65, b: 75/45)

*8 C2B Pull-Up

*8 Strict HSPU (sub: 90 Degree Decline Push-Up)

-2 Min. REST-

3 Rounds -

*400m Run

*6 Squat Clean (a: 155/115, i: 135/95, b: 85/55)

*6 Push Jerk (a: 155/115, i: 135/95, b: 85/55)

*6 Bar Muscle-Up (sub: 12 Ring Row + 12 Ring Dip)

*6 Headstand Jackknife