Every :30 for 6:00
1-2 strict Pull ups OR 10-15sec negative OR 3-5 Scap Pull ups
Shoulder to Overhead
*start at one rep each, increase by one rep each round. 100m Run after each round.
Strength & Conditioning
Power Clean (4×1 85%)
Back Squat (4×3 90%)
Press (4×3 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)
RDL if weak off floor, rack pulls if weak at lockout
3×6 with the same weights from last week
See Coach for assistance exercises
Join us at 4:30 p.m. for Monday Mayhem.
Week 1, Class 1