Tuesday Oct 10th

Tuesday Oct 10th

Movement:
x 3
German Hang x 30S https://www.youtube.com/watch?v=5KaDOUeMY98 (use version 2 + 3 in video) for those who can skin the cat, they can.
Prone PVC lifts x 10-15 https://www.youtube.com/watch?v=TaOjYWeXMvU
Wall climbs x 3-5

Strength:
P1: 5×4 Tempo Strict Pull-ups 31×1
P2: 5×8 Barbell Row
rest 90 sec between all sets

Conditioning:
EMOM for 16 min
1 Squat Clean. Every min you increase load by 5,10 or 20#. Athlete choice based on how strong your power clean is. Starting weight is and 95/65#. When you fail to make a weight or chose to quit you will immediately continue the EMOM and do 5 over the bar burpees and 5 power cleans at a weight that you will chose before this workout begins.