Monday, February 12th 2018

20 mins to complete 3-4 rounds for Quality

1. 4×5 shoulder rows https://www.youtube.com/watch?v=DZgM6n7F0uA
2. 4×5 Strict C2B pull ups
3. 4×5 Kipping or butterfly C2B pull ups
4. 2x 1 min Chinese plank hold hollow https://www.youtube.com/watch?v=Byb0bniTtkM

1 min Chinese plank hold arch https://www.youtube.com/watch?v=iLF-mlMpRBA

Conditioning:

13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.