Complete in Order
Strength:
A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks
B) BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week
Skill:
A) 5 sets of 5 Strict weighted ring pushups working to 5rm
Conditioning:
3 rounds for time/cals
1 round =
-Row: 1 hard pull, 5 easy pulls
2 hard pulls, 5 easy pulls
3 hard pulls, 5 easy pulls
4 hard pulls, 5 easy pulls
5 hard pulls, 5 easy pulls
-15 Strict chinups (scale w/strict ring rows)
-Row: 1 hard pull, 5 easy pulls
2 hard pulls, 5 easy pulls
3 hard pulls, 5 easy pulls
4 hard pulls, 5 easy pulls
5 hard pulls, 5 easy pulls
-15 Strict ring Dips (scale w/ strict ring pushups)
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