220410 Radaman Challenge 3/5

Weightlifting Strength (Ramadan Challenge 3A)

3 rep max hang squat cleans (no dropping the bar)

RX Metcon (Ramadan Challenge 3B)

For time (15 min cap)

21-15-9

Pullups

Handstand push ups (no plates)

Scaled Metcon (Ramadan Challenge 3B)

For time (15 min cap)

21-15-9

Ring rows

Pike push ups

if you are doing this workout for the Ramadan Challenge, choose one of the above RX or scaled, without changing anything, you cant mix both.

for logging scores type the following:

- Ramadan Challenge Score

- Weight for part A

- RX’d or Scaled for part B

- time completed (or total reps)

without any extra bla bla bla

YOUR SCORE IS YOUR TOTAL TIME IN COMPLETING THE WORKOUT

DO NOT PUT MATHMATICAL CALCULATIONS لوع الله جبدكم cc maskati + zowayed