Monday December 19th

A. Every 1:10 for 3 sets of:

2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

Then Every 1:10 for 4 sets of:

Hang Clean + Clean

Build over the 3 sets to today’s heavy Complex

B. Against a 3-minute running clock…
Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 3 minutes and repeat for a total of THREE sets.

Record number of pull-ups completed for each set.

HERD FIT

250meter row

MAX Ring rows or Max Sit-Ups