Conditioning
Every minute, on them minute, for 8:00:
- Even: 3 Power Cleans @ > 75%
- Odd: 3 Push Jerks @ same weight
Rest 2:00
Every minute, on the minute, for 8:00:
- Even: 5 Squat Cleans @ > 70%
- Odd: 5-15 Handstand Push Ups
Rest 2:00
In 12:00, climb the ladder, adding 3 reps every round:
- Wall Balls (14/20)
- Calories on the Rower or Bike
Optional Independent Work
2 Sets:
- 12 Ring Rows
- 12 Dumbbell Press @ 30X0
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