FOR TIME
10 Rounds
Time Cap: 10 min
Bar muscle-ups are an advanced gymnastics skill, and although the 32/24 kg single-arm kettlebell hang squat clean thrusters add moderate loading and complexity, the short rep scheme keeps it below Rx.
How we determine the levelThe German Throwdown is an anual fitness event in Germany.
Complete the workout for time by performing 21 toes-to-bar, 15 calories on the runner, followed by 12 snatches, then repeat the sequence with 21 toes-to-bar, 15 calories on the runner, and 9 snatches, finishing with 21 toes-to-bar, 15 calories on the runner, and 6 snatches.
In 12 minutes, build through a squat clean ladder, then complete max-rep front squats.
Complete Part A with a 500/400-meter row for time, rest 1 minute, then Part B with 5 rounds of 20 heavy double-unders, 10/8 calorie row, and 5 burpees over the rower.
