Strength –

Pendlay Row

4 x Max at 50% 1RM Clean

Workout – 

12min AMRAP

2 Rounds

18 x Single Arm DB OH Lunges 22.5/15kg

16 x T2B

2 Rounds

18 x Single DB Squat Cleans 22.5/15kg

16 x C2B Pull Ups

Strength Notes – 

This session will have a focus on cycling of reps at a heavy weight. Athletes should warm up to 50% of their 1RM clean, then perform 4 sets of as many bent over rows as possible at this weight. Reps should be strung together as one constant movement with no pausing in between reps.