Strength –

Part A –

Every 90s X 5

Max Pull Up Hold

Part B –

Single Arm DB Row – 3 X 15

Workout –

3 Rounds For Time (17 Minute Cap)

100 Double Unders

30 – KB High Pulls

15 DB Hang Clean – Right

15 DB Hang Clean – Left

Session Notes –

Strength – Today’s strength will have a focus on strengthening the shoulder and upper back muscles which are essential for weightlifting and shoulder longevity. Athletes want to try and maintain a strong body position on the pull up hold for as long as possible in the 90 seconds for 5 sets. Afterwards, athletes will complete 3 sets of 15 reps each side for the dumbbell row with minimal rest. The focus is on technique and not weight.

Workout – This workout should be seen as a chipper of a workout. Athletes should look to break up the reps as needed taking frequent but short rests to finish the 3 rounds as fast as possible.