Strength: 4 supersets Strict Pull Ups at 80% effort 6-8 Dual DB Bent Over Rows
Strength – pull ups should be done at an 80% effort, meaning we have one more left in the tank when we stop so that we can immediately go into dual DB bent over rows.
Workout – Alt EMOM 20 (4 rounds) Minute 1: 12/9 Cal Bike Minute 2: 50 DU/40s DU attempts/50SU Minute 3: 15 TTB Minute 4: Max Reps Single DB Hang Clean & Jerk 50/35 Minute 5: Rest
Workout- Fight gone bad style, all work should be able to be completed with at least 5-10s to spare except the max rep hang clean and jerk – these should be performed until the last second possible with the rest following. Switch hands every 5 reps.