2/2/2016

1
Feb

2/2/2016

Warm up your deadlift to the heaviest weight you’ll use in round 3. Then deload to a light weight for round 1. Space your increments out so the jump between round 1 and 2 is bigger than 2 and 3. For the pull-up portion, figure out 3 different ways to do muscle-ups/pull-ups and do them in decreasing order. For instance, if you don’t have muscle-ups, you might want to do ring pull-ups/chest-to-bar/pull-ups. Or you might do blue band/green band/ring row. Try not to do exactly the same thing for each round. Your score is total reps across all 3 rounds.

AMRAP in 5 minutes:
15 deadlifts, 155/105#
5 muscle-ups

rest 2 minutes

AMRAP in 5 minutes:
10 deadlifts, 225/155#
10 chest-to-bar pull-ups

rest 2 minutes

AMRAP in 5 minutes:
5 deadlifts, 275/185#
15 pull-ups