Conditioning
Every minute on the minute for 10:00:
- Even: 3 Push Jerk @ >75%
- Odd: 3-5 Muscle Ups
Rest 3:00
Every minute on the minute for 10:00:
- Even: 3 Thrusters @ >65% of Clean and Jerk
- Odd: 5-10 Chest to Bar Pull Ups
Rest 3:00
Complete as many rounds as possible in 10:00:
- 10 Calorie Row or Bike
- 10 Dumbbell Thrusters (45/30)
- 30 Double Unders
Optional Independent Work
2 Sets:
- 10 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 9
You will do this work three times this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3010
- Rest 75s
- 2-3 Ring Push Ups @ 4010
- Rest 75s
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Y-Rows @ 4010
- Rest 60s