Conditioning
Every minute, on the minute, for 8:00:
- Even Minutes: 3 Touch and Go Squat Snatch @ >65%
- Odd Minutes: 8 Burpees
Every minute, on the minute, for 8:00:
- Even Minutes: 7 Power Snatch (95/65)
- Odd Minutes: 25 Double Unders
Every minute, on the minute, for 8:00:
- Even Minutes: 7 Overhead Squats (95/65)
- Odd Minutes: 12/10 Calorie Row
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 90%
- 2-3 Wall Walks
- 6 Dumbbell Curls
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s