November 13, 2019

November 13, 2019

3 rounds

 1 minute on cardio of choice

10 empty barbell clean and jerks

10 sec dead hang + 10 scap pull ups + 10 sec dead hang

10 single leg rdl R/L


Partner For Time:
60/50 cal bike (ab or standing bike erg)
30/20 bar muscle ups
60 clean and jerks 115/85level 2: 60/50 chest to bar pull ups 85/55
level 3: 60/50 jumping pull ups, weight of choice


Back Squat - tempo back squat 3 sets of 12 (4:0:3:0)
4 sec descent, no pause, 3 sec ascent, no pause

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.