Tue Aug 15 "Well Rounded"

Move

1) 3 Strict Banded Pull-ups: 15 Min EMOM

2) 30 Minute AMRAP:

5 Dumbbell Power Cleans
5 Dumbbell Push Presses
200m Run
3 Ring Rows
6 Push-ups
9 Air Squats
1 Minute Rest

Train

1) Strict Weighted Pull-ups:
EMOM x 5: 3 Reps
EMOM x 5: 2 Reps
EMOM x 5: 1 Rep

2) “Well Rounded”

10 Rounds:
3 Clean & Jerks @ 185/135
200m Run
1 Round of “Cindy”

Stimulus

1) Build to a heavy weighted pull-up (or with less bands as you) following a 15 minute EMOM. Make the first 10 minutes easy as these will drop off

2) Lots of work to do within a 30 minute cap. Clean & Jerk weight should not be above 75% of your 1RM, can be done in drop singles. 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats. Can be reduced to 4-8-12 or 3-6-9