SamCro


 
 
15 minutes to establish a 1RM Clean**
-then-
5 rounds for time of:
3 Muscle-Ups (sub 12 pull-ups)
18 Wall Balls 20/14#
 
** I recommend warming up with squat cleans. even if the warm up weight is light, get comfortable catching it in the squat and standing up. In the long run you will be able to clean more weight. Also remember you only have about 3-4 attempts at a max before your body fatigues.

RECENT POSTS

11 thoughts on “SamCro”

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top