2024-11-17 WoD

WARM

2000m row
clean drills
couple handstand holds

MAIN

A. work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 6 sets strict HSPU (separate sets shown below)
3 strict, 3 strict, 3 strict 2" deficit, 3 strict 2" deficit, 2 strict 3" deficit, 1 strict, 3" deficit

C. (Superset w A) 6 sets pullups (separate sets shown below)
3, 3, 3 normal
3, 3, 2 strict C2B "perfect pullup"

D. 2500m row (total for day: 4500. Rowvember total = 33,500+4,500 = 38,000)