Monday 11-27-17 S

Sunday, November 26, 2017

Warm Up:

- get started asap on your own

21 Pulls on Rower @ moderate pace

9 Hang & Shrugs (fraction)        

Gym Length Spidermans Walk

15 Pulls on Rower @ moderate to hard  

15 Hang & Shrugs

Gym Length Ducks Walks  

9 Pulls on Rower @ hard effort

21 Hang & Shrugs

Gym Length Burpee Broad Jumps  

+  

Grab Barbell then….

+

2 Set of:
3 Strict Pull Ups  
3 Push Ups  
3 Air Squats    

+

Right into…

+

2 Sets of:

6 Power Cleans

4 Hang Power Cleans

2 Squat Cleans   

- perform these sets smooth/methodically 

 

Strength:
6 Min EMOM (in the same min):

1 SC + 1 FS  
3 Bar Facing Burpees
- every 2 minutes add some weight  
- goal is to build heavier than your workout weight


Workout:
4 Total Rounds of:
3 Mins to Complete:

9-6-3 of:
Strict Pull Ups (adv. strict ctbs)
Push Ups
Air Squats   
- rest remaining time if any
3 Mins to Complete:      
- unbroken set of:
6 "UB" Power Cleans 135/95 or <
- unbroken set of:
4 "UB" Hang Power Cleans
- unbroken set of:  
2 "UB" SCs
- feel free to build after the first set
- rest remaining time if any  

 

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