Conditioning
Every minute, on the minute, for 10:00:
- Even: 5 Thrusters (135/95)
- Odd: 3-7 Muscle Ups
Rest 5:00
Complete as many rounds as possible in 8:00:
- 30 Double Unders
- 10 Power Snatch (75/55)
Rest 5:00
Complete as many rounds as possible in 12:00:
- 10 Dumbbell Box Step Ups (35/25) (low box)
- 5 Strict Pull Ups
- 10 Push Ups
Optional Independent Work
2 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlift per leg
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s