STRENGTH
In 20 minutes:
Build to 90% 1RM Bench Press
Build to a 1RM Strict Weighted Pull-Ups (chin over bar)
Build to 90% 1RM OHS
*Done one a a time, must Bench, then pull-up, then OHS.
WOD
AMRAP in 15 minutes:
Row 14 calories
10 Dual Dumbbell Power Cleans @ 50/35 lbs
8 strict / 12 kipping hspu
EXTRA
Extra Credit Ring Muscle up Training:
1-3 Sets of:
Skierg 1min @ 5k effort, into:
10 sec transition:
40 Double Unders + 30% AMRAP UB RMU
rest minumum amount of time
40 Double Unders + 30% AMRAP UB RMU
rest minumum amount of time
40 Double Unders + 30% AMRAP UB RMU
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