This one is a doozy…some high power output with some serious skill in the middle.
Vivendi Lab. Week 16. Monday.
21-15-9
Deadlift 225/155
Thruster 95/65
Rest 10 Min
2 Rounds for Time
5 Rope Climbs
100 Foot HS Walk
1 Min L Sit (accumulate if necessary)
Rest 10 Min
3 Rounds for Time
40 Air Squats
20 Hang Power Cleans 115/75
Notes:
On part 1 choose a weight that you will at least attempt or plan on doing unbroken for both. This workout should take around 5 min. No more than 7.
On part 2. Choose a number of rope climbs you can do in 2 min or less. If you are bad at HS walking go to 100 ft or max distance in 2 min. Fight through the L Sit. Tuck if you need to!
For Part 3 gut it out. If that weight is heavy for you for a set of 20 lower to 95/65 or even 75/55. This should be a weight that the plan is to go unbroken. This workout should be 10 or less.
