Activation
10 banded DLs
10 banded single straight arm lat pulldowns
10 double plate chest press
x2
#
Warm-up
500m row: 10 easy pulls/5 hard pulls
–
Into,
2 Rounds
5 BB DLs
5 strict pull-ups
5 push-ups
15 jumping jacks
–
2 Rounds
5 Bent over BB rows
5 BB PC
5 strict ring dips
15 DUs
#
Mobility
Banded Front rack :40-:60 sec
Wrist flexor :15 sec x2
:15 sec hang w/supinated grip
+
Praying stretch :20 sec
x2
#
Strength
2 Clean pulls + 1 Power Clean
**16 mins to build to a heavy
**Start around 55% of 1RM
–
B. Weighted Pull-up: 5 sets x5 reps **same weight across
**Perform sets every 2 mins
#
Conditioning
AMRAP 7
Ladder
1/2.2/4.3/6.4/8
Power cleans @185/123
Rings dips
25 DUs
–
50-54:
@155/103
–
55+:
@135/93
Close grip push-ups @defoct for those who can
#
BE Complete
1. Single arm DB rows: x7-10 reps **each (Heavy)
+
Banded face pulls: x12-15 reps
3 sets
2. :30 sec rolling out chest
:20 sec doorway stertch
:10 sec hanging in supinated grip
x2 sets