Monday August 20, 2018 - Pull Row Push CLEAN


M1) Upper Body Pull

4 Sets:

Option A:

4 Weighted Strict Pull up @70% of 3RM

8 Feet Elevated Inverted Row

12 Barbell High Row

Option B:

1-3 Strict Pull up BW

8 Feet Elevated Inverted Row

12 Barbell High Row

Option C:

8 Ring Face Pull

8 Ring Row

12 Barbell High Row

M2) Anaerobic Work

6 Sets: 1:2 Work to Rest Ratio

Option A;

10/8 Cal Row

5 Burpee Over Row

3 Squat Clean @65% 1RM Clean

Option B:

:20 Max Cal Row

5 Burpee

3 Front Squat @55% 1RM Clean

Option C:

:20 Max Cal Row

5 Burpee

6 Goblet Squat @53/35

Each Round is a 100% Effort Pace.

Score = Average time

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