FITNESS
A. Strict supinated chin-ups
3xAMRAP (-2); Rest 2 min
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
B. 3 rounds—
3 min AMRAP:
6 ring rows
8 double DB bent over rows
10 air squats
-Rest 2 min
Training notes:
•DB row weight should be moderate and unbroken.
Record time.
PERFORMANCE
A. Strict supinated chin-ups
3xAMRAP (-2); Rest 2 min
Training notes:
•Leave two reps in the tank.
•Use assistance so you start with at least 5-8 reps.
Record reps per round.
B. 3 rounds—
3 min AMRAP:
6 vertical ring rows
8 Pendlay rows (95/65)
10 jumping squats
-Rest 2 min
Training notes:
•Avoid jerking torso on Pendlay rows.
Record reps completed.
