Monday

Pursuit

A. Clean – 1 Clean Pull + 1 Clean hi-Pull + 1 PC -15 min including dowel/Blank Bar warm-up.

B1. 2 A DB OH Carry - 2 Gym lengths

B2. Bar Taps – 10 reps

B3. Wt. Sit-Up – 6-8 reps challenge yourself with wt.

3-4 sets, rest 60 sec.

+

3 RFT:

15 DB C&J

15 Cal Row

Performance

A. Clean – 1 Clean Pull + 1 Clean Hi-Pull + 1 HSC -15 min including dowel/Blank Bar warm-up.

B1. Wt. Chin-Up -2-3 rep, sm. build

B2. 2 A DB OH Carry – 2 gym lengths

B3. Wt. Sit-Up – 10-12 reps

3-4 sets, rest 60 sec

+

3 RFT:

15 DB PP

15 Pull-Up