STRENGTH:
5 x 6 Bentover Barbell Rows @ Tempo 21×1
—–NOTE—–
– Tempo is read 2 seconds down, 1 second pause, explode up, 1 second pause
– Work to RPE 8.5 (1-2 reps left in the tank). Ideally heavier than two weeks ago if you were here
-Last week of this progression
CONDITIONING:
——RX——
5 rounds of:
15 Hang Power Snatch @ 75/55
12 Pull-ups
9 Burpees
——FITNESS——
5 rounds of:
15 KB Swings
12 Ring Rows
9 Burpees
——NOTE——
15 Minute Cap
OPTIONAL ACCESSORY:
3 x 20 Reverse Flyes
– Light and fast.
