Conditioning
Every minute, on the minute, for 10:00:
- Even Minutes: 3 Squat Clean and Jerks @ 75%
- Odd Minutes: 6-12 Chest to Bar Pull Ups
Rest 3:00
Every minute, on the minute, for 10:00:
- Even Minutes: 7 Thrusters (115/75)
- Odd Minutes: 6-12 Toes to Bar
Rest 3:00
Complete as many rounds as possible in 8:00 of:
- 20 Wall Balls (20/14)
- 20 Calorie Row
Optional Independent Work
3 Sets:
- 8 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 6
You will do this work twice this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3210
- Rest 75s
- 3-5 Strict Press @ 3010
- Rest 75s
3 Sets:
- 4-6 Ring Curls @ 4011
- Rest 45s
- 4-6 Diamond Push Ups @ 5010
- Rest 45s