Tuesday, October 4

Strict Pullups (4 x 8)

-These are strict Pull-ups with conventional grip. -Focus on full range of motion with each rep. -Heels together, glutes are engaged. -Scaling option is Resistance band strict Pull-ups SUPERSET each set with Dips

Dips (4 x 8)

*Advanced athletes will perform Strict Ring Dips w/ Full ROM *Other options are; Bar dips/Banded Bar dips/Box dips

Clean Regression Complex (7 x 1)

3 Power Cleans + 3 High Pulls + 3 Clean grip deadlifts

-Warm-up and start working @70% 1RM Clean. -Increase the weight %5 each round only w/ good FORM

Metcon (AMRAP - Rounds and Reps)

7 mins AMRAP 5 Clean & Jerk(135/93) 5 Burpees 5 T2B

Rx+ (165/113), Burpee OTB Scale T2B w/ K2C-K2E-Tucks

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