WOD:
Strength:
15 min to work up to a 1RM Hang Power Clean
Conditioning:
12 min of “Nate”
Complete as many rounds in twelve minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 2/ 1.5 pood
SCALES:
Gold
Strength:
15 min to work up to a 1RM Hang Power Clean
Conditioning:
12 min of “Nate”
Complete as many rounds in twelve minutes as you can of:
1 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 2/ 1.5 pood Russian Standard
Silver
Strength:
15 min to work up to a 1RM Hang Power Clean
Conditioning:
12 min of “Nate”
Complete as many rounds in twelve minutes as you can of:
4 Muscle-ups transitions
4 Inverted Push-ups
8 Kettlebell swings 1.5/1 pood
Bronze
Strength:
15 min to work up to a 1 RM Hang Power Clean
Conditioning:
12 min of “Nate”
Complete as many rounds in twelve minutes as you can of:
8 Ring Rows with false grip
4 Pushups (scale as needed)
8 Kettlebell swings 1/ 3/4 pood