Friday 19.4.23

Friday 19.4.23

A.Primer

On every 90 sec x 3 rnds of:

Exercise 1: Gorilla Rows 16 reps 

Exercise 2: Sot Press x 6 reps 

B. Strength 

OHS

5/5/4/4/3 reps

*on every set 3-5 strict pull ups

C. Strength Conditioning 

Amrap 14 min 

10 Swings

10 Squat clean with DB (22.5kg/15kg)

10 Thrusters

1 wall climb

11 Swings

11 Squat clean with DB (22.5kg/15kg)

11 Thrusters

2 wall climb....

*keep on adding one rep at each exercise per rnd

* on every 2 min 1 Legless Rope Climb (Scale with 3 modified Rope climbs from ground)