Wednesday

Wednesday
A. Back Squat with Chains, /min for 8 min @ 75% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. Hang Clean, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30

A. Did 3 reps OTM. with 345# this was very hard
B. Done
C. 225/245/265/285/305/315F twice
D, Done

Row - Done 88/90/91/90/87m