FRIDAY

4 Sets for load:

5 Weighted strict pull-ups

5 Dual DB “Z” Presses

*Perform a new set every 2:00

Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes may choose to change loads up or down across sets according to fatigue and maintaining a full range of motion.

3 Rounds for time:

20 Pull-ups

20 Alt DB hang snatches 22.5/15kg

600m Run

Time cap: 20 minutes

Rx+: Chest-to-bar pull-ups, 32.5/22.5kg

Active: 12 Pull-ups per round, 17.5/12.5kg

Lifestyle: Jumping pull-ups or ring rows, 15/10kg, 400/300m runs

The workout should see options that allow pull-ups in 1-3 sets across rounds, unbroken DB hang snatches across the first.