“Become the best and they will find you. Spend time mastering your craft instead of spending time trying to convince others how great you are”
Heavy and Hard…Not Fast: 4RFT (0:00-21:00)
- 6 Cleans (75% 1RM)
- 18 Pull Ups
- 24 Air Squats
- 21 Min Cap
Start when done with the 4RFT—Then NFT (until 26:00)
- Cleans, TNG, 8×2 @80%, Move with purpose not necessarily for time.
Another 5 min cap added to the 21 minutes
- Scaling Suggestions
- Cleans – lower the weight if your form is still not down. Do not worry about the %. Use a weight that feels right. If your clean form is solid, stick to the 75%
- Pull Ups – Use assistance as needed. It is a lot of pull ups throughout the workout.
Shoutouts: Kerri K 1 year anniversary