STRENGTH

Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume.

CONDITIONING

AMRAP 17:
20 Alt. DB Snatches (50, 35) (total reps)
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if needed.

Accessory:

Prone Lateral Raises, neutral grip: 3 x 30. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale