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Saturday 10/14/23

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Strength (27:00 Clock)
14:00 to perform: Clean (POWER OR SQUAT)
Warm up and build to: 4 @ 72.5% — 4 @ 77.5% — 3 @82.5% — 3 @ 85%
Straight into…
Upper Strength 13:00
3×6 Bench Press (RIR 2-3)
3×6 Double DB Bent Over Row (RIR 2-3)
METCON (20:00)
FOR TIME:
20 Toes to Bar
20 Burpee to 6″ target
20 Pull Ups (ADV: Chest to Bar Pull Ups)
20 Power Cleans (RX: 135/95)
20 Toes to Bar
20 Burpee to 6″ target
20 Pull Ups (ADV: Chest to Bar Pull Ups)
OPTIONAL WORK:
3 Rounds:
15 ghdsu + 12 Dips + 9 Strict Chin Up (weighted or unweighted)
Weakness Monostructural Work:
Row OR Ski OR C2 BIke OR Run:
:25 Sprint :50 Rest (5 sets)

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