three couplets – Wed 5.09.18

 In W.O.D.

Strength: Take 20:00 to Warm Up Snatch, Clean, Deadlifts and Muscle Ups as needed.

Conditioning: For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.


Related:
• The Kipping Bar Muscle-Up

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
jumping pull-ups
5 cleans

Men: 65 lb.
Women: 45 lb.


MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)
  • May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday
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