Thursday
Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
3 Ring Muscle-Ups/6 Chest-to-Bar Pull-Ups
3 Power Cleans
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.
Boom Lite
Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run/Row
16 Kettlebell Swings
8 Stationary Dips
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