A) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.
– reset on each rep.
B) 4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps)
25/20 Calorie Row
Rest 1:1
L3: (6/4 Strict Pull-ups per round) (30, 20)
L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)
L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)
25:00 Time Cap
C) EXTRA CREDIT
Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
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