October 7, 2024 – Performance

Warm-Up
500 Meter Row @ easy pace

Followed by …

One set of:
Banded Monster Walks x 30 seconds forward / backward / lateral
Banded Squats x 10 slow & controlled reps

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Squats

A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean

Immediately followed by…

Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 rep

Build over the eight sets to today’s heavy Clean.

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.