In 12 Minutes
Row as Far as Possible
Hang Dumbbell Clean and Jerks (50#/35#)
Chest to Bar Pull ups
REST 3 MINUTES
Double Dumbbell Snatch
Above & Beyond
3 Minutes Easy Bike or Row
8-10 Barbell Glute Bridges
Run 4 Minutes Out and 4 Minutes back
Rest 2 Minutes
*Goal is to be able to maintain same pace back as out and reach your start line.
*Adjust each round as needed to hit mark.
10 sets for quality
5-8 Strict Toes to Bar
Max Unbroken Strict Pull Ups
*Goal is to beat Tuesday's score.
5 X 3
Snatch pull @ 90+% of 1 Rep Max Snatch
*Re-set after each rep, but keep hands on bar.