Thursday Nov 4

pull ups and cleans

Warm Up

Mobility

  • Lats
  • Back

Mobility Drill

Specific

2 Sets

5 Scap pull ups

5 BB Muscle Clean to Press

5 Front Squat with 3 sec pause at the bottom

Skill

5 Sets

 

15 Cal Row/Ski

5 Weighted Strict Pull ups

 

Rest 2 Min

Workout

RX+

EMOM 10 Min

4 Hang Squat Clean 35/25 Kg + 6 Box Jumps 24/20

RX

EMOM 10 Min

 

4 Hang Squat Clean 30/20 Kg + 6 Box Jumps 24/20

SC 

EMOM 10 Min

 

4 Hang Squat Clean 25/15 Kg + 4 Box Jumps 24/20

FIT

EMOM 10 Min

 

4 Hang Squat Clean 15/20 Kg + 4 Box Jumps 24/20

Extras

Strength

3 Sets

12 Renegade Row

8 Ring Rows

Engine Building

100 T2B

Accessory Work

Pallof Press

3 x 8 per side with 5 sec hold at arm ext

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