FRIDAY
| Upper Body Strength
4 Sets for load: 5 Weighted strict pull-ups 5 Dual DB “Z” Presses
*Perform a new set every 2:00
Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes may choose to change loads up or down across sets according to fatigue and maintaining a full range of motion.
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| WOD
3 Rounds for time: 20 Pull-ups 20 Alt DB hang snatches 22.5/15kg 600m Run
Time cap: 20 minutes
Rx+: Chest-to-bar pull-ups, 32.5/22.5kg Active: 12 Pull-ups per round, 17.5/12.5kg Lifestyle: Jumping pull-ups or ring rows, 15/10kg, 400/300m runs
The workout should see options that allow pull-ups in 1-3 sets across rounds, unbroken DB hang snatches across the first.
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