Conditioning
Complete as many rounds as possible in 7:00:
- 3 Power Cleans @ >65%
- (3, 6, 9, 12…) Handstand Push Ups
*You will do 3 power cleans every rounds but the handstand push ups increase by 3 reps every round.*
Rest 3:00
Complete as many rounds as possible in 10:00:
- 15 Calorie Row
- 20 Wall Balls (20/14)
- 25 Double Unders
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 1
- False Grip Chest to Ring Pull Ups x 3-5
- Dumbbell Lateral Raise x 10-15
Pull Up Program Week 2
You will do this work 2-3 times this week.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 2 Assisted Chin Ups @ 10-5-1-5
- Rest 75s
- 10 Scap Push Ups @ 2121
- Rest 75s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020
- Rest 45s
- 45-60s Angled Wall Hold or Handstand Hold
- Rest 45s