,,,"Eight sets of:
Clean Pull + Clean @ 70% of 1-RM Clean
Rest as needed
Keep the weight light today and focus on pulling babrell from the floor hitting the perfect positions along the way - sweep back, keep chest over the barbell, contact high off the hips, and keep the barbell close to you as you pull under.","Two sets for times:
Row 500 Meters
Three Rounds of:
10 Kettlebell Swings (32kg)
10 Burpees
Row 500 Meters
Rest 6 minutes
*Both sets should be all out max effort, no pacing"
,,,Felt fast ,"6:20, 6:49"
,,,Complete as many rounds and reps as possible in 8 minute of:
8 Thrusters (115 lbs)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
6 or 7 rounds. I think it was 6 may have been 7 I was moving pretty quick.
,(Easy play with gymnastics if you feel good after these sessions.)
I did about 15 kip swings and 4 muscle ups. My shoulder was bugging me so I stopped.
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