(NEW CYCLE WK 5 DAY 5)
5 Sets
10 Dumbbell Incline Bench Press
*Rest as needed between sets.
**Meant to be heavy. Start at 7/10 RPE and end at 9/10 RPE.
4-5 Sets
4 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up
*Rest as needed between sets.
**Score is the Weighted Pull Up.
Metcon 10 min cap each set
3 Rounds @75% effort
21 Hang Dumbbell Clean and Jerks (1x50/35)
15 Calorie Ski
9 Bar Muscle Ups
-rest 90 seconds-
3 Rounds @80% effort
21 Toes to bar
15 Dumbbell Deadlifts (2x50/35)
9 Calorie Ski
-rest 90 seconds-
3 Rounds @85% effort
21 Calorie Ski
15 Chest to bar Pull Ups
9 Dumbbell Hang Cleans (2x50/35)
Scaled:
3 Rounds @75% effort
18 Hang Dumbbell Clean and Jerks (1x50/35)
12 Calorie Ski
6 Bar Muscle Ups
-rest 90 seconds-
3 Rounds @80% effort
18 Toes to bar
12 Dumbbell Deadlifts (2x50/35)
6 Calorie Ski
-rest 90 seconds-
3 Rounds @85% effort
18 Calorie Ski
12 Chest to bar Pull Ups
6 Dumbbell Hang Cleans (2x50/35)
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