A1. CG Bench Press 8.6.4.2
Rest 60 sec
A2. Single Arm DB Row x 8 each arm x 4 sets
Rest 60 sec
B. 30 hollow hold to arch hold
+
For Time-
50 cal Row
40 K2E
30 Hang Cleans (95/65#)
20 thrusters (95/65#)
10 pull ups
Performance-
A1. CG Bench Press - 8.6.4.2
Rest 60 sec
A2. Pendlay Row x 6 x 4 sets
Rest 60 sec.
B. 30 hollow hold to arch hold
+
For Time:
50 Cal Row
40 TTB
30 Power Cleans (115/75#)
20 Thruster (115/75#)
10 MU's or CTB Pull ups
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