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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.

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