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Wednesday June 14, 2017

13
Jun

Wednesday June 14, 2017

Mobility/Activation: 3 rounds of

  1. 10s hollow body hang
  2. 10 scap pull ups
  3. 20 band pull aparts

 

Strength: Strict Pull Up

 

0 – 3 Strict Pull Ups

:30 on / :30 off for 8 mins max effort ring rows or incline pull ups

 

4 – 8 Strict Pull Ups

accumulate 25 strict pull ups in as few sets as possible with minimal rest

 

10+ Strict Pull Ups

perform a max unbroken set of bw strict pull ups

rest 2:00

3RM weighted pull up

 

Conditioning: 3 rounds for time of

 

20 db or kb box step ups (10 per leg) *box height to parallel

10 hang power snatches

200m med ball run (20/14) * you cannot carry the ball on or behind your head

 

F: 65/45

P: 95/65

C: 135/95

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