July Challenge
Strict Pull ups – 11
Banded Strict/Ring Rows – 11
Accessory Work – 2x a week
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Hang Clean & Split Jerk
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establish a heavy single
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High Def
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3 Rounds
200m
15 Hang C&J 115/75
10 T2B
5 Bar Muscle ups
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L2 95/65, Knee ups, C2B
L3 75/35, Sit ups x2, Pull ups/Pull up Progressions
T1 Same
T2/T3 Moderate Wt, 10 RKBS, No Bar MUs
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