Aerobic Capacity
For Time
5k Row
*
WOD
Min 1- 5,10,15,20 Pull Ups
Min 2- 50-75 DU
Min 3- 12 Down Ups
Repeat 4 Rounds
Pulling Under Fatigue
Scale Volume of each movement
*
PEAK
5×3 Clean (3 second pause just below knees)
*Start @70% and increase each set. Focus on tightness in the pause position.
3×3 Speed clean pulls@ 80%-90% of 1RM clean
*Focus on speed off the ground