Warmup
PULL-UP CONDITIONING
7 min cap
12x 5 unbroken ctb pull-ups
STRENGTH
EMOM 8 min
1 power clean
1 squat clean
building
WOD 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20 / 14 lb (10/9ft.)
30 Power Cleans 135 / 95 lb
20 Ring Muscle-ups
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
