Conditioning
Every minute, on the minute, for 10:00:
- Odd Minutes: 3 Touch and Go Squat Snatch @ >75%
- Even Minutes: 3-5 Ring Muscle Ups
Rest 3:00
Every minute, on the minute, for 10:00:
- Odd Minutes: 10 Overhead Squats @ 50%
- Even Minutes: 6-12 Chest to Bar Pull Ups
Rest 3:00
Complete as many rounds as possible in 10:00 of:
- 5 Power Snatch @ same weight as overhead squats
- 30 Double Unders
- 10 Wall Balls (20/14)
Optional Independent Work
2 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Overhead Tricep Extension
- 20m Kettlebell Waiter’s Walk per side
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s