STRENGTH

1) Chin-up: Accumulate Volume
– Rx+:(Band Resisted Pull-ups – 30-40 Reps)
Rest 60-90s between sets.
2) Rollback Triceps Extensions: 5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging “work sets”

CONDITIONING

AMRAP 9:
12 Hang Power Cleans (135, 95)
9 Push Press (135, 95)
6 C2B Pull-ups

Accessory:

Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline bench