Conditioning
Every minute, on the minute, for 10:00:
- Power Cleans x 2 @ 80%
- Handstand Push Ups x 5-7
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 5 Power Cleans @ 50%
- 7 Toes to Bar
- 10 Calorie Assault Bike or 100m Run
Rest 3:00
Complete as many rounds as possible in 7:00 of:
- 10 Wall Balls (20/14)
- 20 Double Unders
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 4
- False Grip Chest to Ring Pull Ups x 3-5
- Dumbbell Lateral Raise x 10-15
Pull Up Program
You will perform this workout three times this week; ideally on Monday, Wednesday, and Friday.
3 Sets:
- 8-10 Seated External Rotation @ 4010
- Rest 60s
- 8-10 Trap 3 Raises @ 4010
- Rest 60s
3 Sets:
- 8-10 Scap Pull Ups @ 3112
- Rest 45s
- Ring Rows x 12-15 @ 4010
- Rest 45s
3 Sets:
- 12-15 Semi Stiff Arm Pull Downs @ 4020