Friday 06/10/22

Strength:

2RM Hang Power Clean

– 20’ to Establish 

– must start from the hang position

 

Conditioning:

9-7-5

Bar Muscle-ups

Deficit Handstand Push-ups 6”/4”

*50 double unders after each set

Accessories:

5×2 Axle Bar Bench Press 

3×8 Banded Chin-ups

3×8 Pendlay Row

1×100 Band Curls

4×45” Lat Pull Down Static Hold (Heavy)

4×40 Band Bent Over Rows

(Superset hold/band row)

Power Hour: 

3 Rounds

21 GHD Sit Ups

15 Bar Facing Burpees

9 Power Snatch (135/95)

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