WARM
1600m row
Clean drills
MAIN
A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170 (landed the clean, failed the jerk)
B. (Superset w A). Pullup work. 7 sets
2x3strict pullup, 2x3 strict C2B pullup, 2x3 strict C2B RingPullup, 1xRingMU
C. (Superset w A) 6 sets
{
1 strict HSPU
1 10-20s HSHold
}
D. 1000m row (total for the day: 2400. Rowvember total: 47,400 + 2,600 = 50,000. Done!)
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