A. Split Jerk Cluster; 1.1.1 x 5 succesful sets, rest 10s/2m
B1. CGBP @ 20X1; 20-15-10-5, rest :90
B2. Bent Over BB Row; 10 x 4, rest :90
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm
Rest 60s b/w sets
*Switch to strict pullups if you cannot perform 6 or more strict C2B
+
20 Minutes of targeted mobility/ Z1
A. 178/185/198/209/220
ReplyDeleteB. 115/135 /155 /175 row 150
C. C2B. 9/8/7/6/6 DB 27.5kg
A. 185, 205, 225, 235, 245
ReplyDeleteB. 115/125/135/165 row 95
C. 6 C2B across. 45# db
A. 205-215-225-235-245
ReplyDeleteB1. 155-185-185-205
B2. 135-145-155-155
C. 6 C2B + 81 lb KB - had to break on left arm on sets 3+5
A. 155-165-165-170
ReplyDeleteB1. 75-80-85-90
B2. 95#
A. 205-210-215-225-235
ReplyDeleteB1. 95-115-145-165 (should have gone heavier reps were pretty easy)
B2. 135
C. 7-6-6-6-6
45#