Clean Pull
3x4 @ 100% of best clean - 3 min
3x2 @ 110% of best clean - 3 min
3x1 @ 120% of best clean with a 3-sec pause at the knee - 3 min
Core Volume
3x10 TTB + 20-sec Hang + Max Alternating Single Leg TTB - rest 4 min
Upper Accessory - Preventative
Every 3 min x 3:
10 Archer Ring Row
10 Archer Ring Push Ups
10 Wall Angels
CF Chipper
For Time (16 min TC):
100 Cal Row
50 BBJO @ 24/20
50 STOH @ 95/65
50 Cal Row
25 BBJO @ 24/20
25 Power Snatch @ 75/55
Leave a comment: