2024-07-08 WoD

WARM
400m run
2 rounds
{
1 min row
10 one arm ring rows (5/side)
10s bar hang
spidermans
inchworms
}

MAIN

A. 10x1 PowerClean - work to heavy weight. Can do more than 1 rep on early sets
{
3x75, 3x85, 3x95, 2x105, 2x115, 2x125, 1x135, 1x145, 1x155, 1x165
}

B. (superset w A) 10x1 weighted strict pullup
{
3x0, 2x26, 7x1x35#
}

C. 15 min amrap
{
3 PowerClean at 80% of above (135#)
6 strict pullup
9 burpee bar jump
1 min rest
}
score: 5 rounds + 3 PowerClean