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Monday 05052023

WARMUP

CORE : Tabata

-Jumping Jack planks

-mountain climbers


STRENGTH

3 alt sets

1.Weighted strict pull-ups

6 reps 80

5 reps 85

4 reps 90%


2. Max Strict pull-ups


3. 9 seated one arm banded rows/ each



WOD

2:30 on/1:30 off x 3 Rounds:

20/15 Cal ROW /ski

20 Box Jumps @24/20"

in Remaining time Max Reps of unbroken Complex  @115/80lb

1Snatch

1OHS

1Hang Squat Snatch

1OHS

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