Wednesday
Supplemental Strength
10 x 1 Clean
5 x 2 Bar Muscle Ups
3 x 24′ Handstand Walk
Strength
Weighted or Strict Pull Ups
6 x 8
GHD Sit Ups
6 x 20 (8)
Every 3:30 Minutes
Pendlay Row
4 x 8
Air Squats
4 x 25
Every 3 Minutes
Workout of The Day
[12-11]-10-9-8-7-6-5-4-3-2-1
Front Squats 205/140 175/120 150/100
Chest to Bar Pull Ups
200 Meter Run or Row After Every Odd Round
Supplemental Endurance
10 x 250 Meters Rest :40 Seconds Between Rounds
