FITNESS
A1. Vertical ring rows
3xAMRAP (-2); 21×1 tempo; Rest 1 min
•Try to use less help from your legs this week.
A2. Supinated bent over barbell rows
3×3; 21×1 tempo; Rest 90s
Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.
B. 12 min AMRAP:
8 Russian KB swings
12 lateral hurdle hops
16 reverse lunges, alternating
Training notes:
•KB weight should be moderately challenging.
Record reps completed.
PERFORMANCE
A1. Strict pull-ups on rings
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A3. Supinated bent over barbell rows
3×3; 21×1 tempo; Rest 90s
Training notes:
•AMRAP(-2) means leave two reps in the tank.
•Pause up top and in the bottom on ring pull-ups. Be honest on the pause.
B. 12 min AMRAP:
4-8-12…pistols, alternating
2-4-6-8…power cleans (135/95)
•25 unbroken double-unders b/w rounds.
Training notes:
•Double-unders must be unbroken. If you miss, start the set over.
Record reps completed.
