“The Departed”
16 Minutes
18 Hang to Overhead (95/65)
12 Alternating Pistols
3 Burpee Muscle Ups
.
16 Hang to Overhead (135/85)
14 Alternating Pistols
3 Burpee Muscle Ups
.
14 Hang to Overhead (165/115)
16 Alternating Pistols
3 Burpee Muscle Ups
.
12 Hang to Overhead (185/125)
18 Alternating Pistols
3 Burpee Muscle Ups
.
10 Hang to Overhead (205/145)
20 Alternating Pistols
3 Burpee Muscle Ups
.
Max Hang to Overhead (225/155)
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This workout is meant to challenge any and every kind of athlete. This is as versatile as it gets. There is some thought that should go into the barbell in relation to which movement can be most efficient for you. Snatches are quicker, but your capacity and strength with that lift needs to be very good. If not, clean and jerk is the way to go.