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Monday 4/24/23

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STRICT PULLING STRENGTH (25:00)
— PERFORM Part 1, THEN MOVE ON TO Part 2 —
1) Choose 1 of the following:
A) Find 1 RM weight strict pull up or Chin Up
B) Find Max set (bodyweight) strict pull up or chin up
C) 4×3-5 Strict Pull Up or Chin Up
D) 4×8 Tough Ring Row
Then,
2) Single Arm DB Bent Over Row 3×6-10 each arm (as heavy as possible)
For Time: (15:00)
200 M Run
9 Clean & Jerks (RX: 115/75) (ADV: 155/105)
200 M Run
7 Clean & Jerks (RX: 135/95) (ADV: 185/125)
200 M Run
5 Clean & Jerks (RX: 155/105) (ADV: 205/145)
200 M Run
OPTIONAL ADDITIONAL WORK:
A) 1 Max Set of Ring OR Bar Muscle Ups
B) 3×15 Cable Face Pull
C) 3x 8 – 12 Bent Over Back Flies

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