FRIDAY
| Strength
For load: 4×6 Bench presses Supersetted with: 4×6 Weighted strict chin-ups *Perform a new set every 3:00
Today’s upper body strength work should see athletes working through challenging yet unbroken sets on both movements. Scaling strict chin-ups to a partner- or toe-assisted strict chin-up for constant aiding force is the preferred method today |
| WOD
3 Rounds for time 13 min cap: 50ft Dual KB front-rack walking lunge 2×24/16kg 20 Toes-to-bar 9 Dual KB hang clean & jerks
Rx+: 2×32/24kg Active: 2×20/12kg, hanging leg raises Lifestyle: Unweighted lunges, jumping knee tucks, 2×12/8kg for HCL&J
DB Options will be available.
The workout should see challenging KB weights that allow at least 25ft to be completed before requiring a break. Toes-to-bar options should allow 20 repetitions in 1-4 sets when fresh and hang clean & jerks in 1-2 sets.
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