STRENGTH
Gymnastics Endurance Week #2
Strict Pull-ups: 3 x submax: Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
METCON
4 Rounds for total time:
10 Hang Power Cleans (135, 95)
20 Calorie row
25 Abmat Sit-ups
Rest 90s.
L3: (115, 75)
L2: (95, 65)
L1: (Bent-Over Rows in Place of HPC w. a lightweight)
*Alternate Options:
Row = Replace with 15 Calories on the Bike or 300m Run
20:00 Cap