WARM
500m row
std warmup
clean drills
MAIN
A. 30-20-10 (12 min cap)
{
pullups
push press 105# (I did 95#)
front squat
}
I managed to get through the 30s, then 20s of pullups and push press, and 6 front squats, before hitting cap. So 136 reps out of 180
5 min rest
B. 12 min amrap
{
6 Power Clean 135#
6 Strict HSPU (Rx was 8, not strict)
12 cal row
}
3 full rounds plus 6 cleans, 6 HSPU (84 reps)
I added the supplemental work posted, which was brutal
C. 100 C2B pullups for time.
Must do sets of 5, rest as needed to complete sets.
time: 24 min
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