Mixed modal pacing work…



10 HANG Cleans @ 70-75% or so 1RM

20/30 Hand Release Push Ups (Scale to 15/25, 10/20 and/or box as needed)

90 Doubles (2:00 cap)

* 5 rounds for break up consistency and time

(25:00 cap)


Try to have identical break ups across all movements and all rounds for this one

(3,3,2,2 for cleans, sets of 5s for push ups and 30s for doubles as an example on all 5 rds)



10 Hard Ring Rows

Banded Hamstring Curls x12ea

Banded Shoulder Ext. Rotation x10

3 sets

Justin VanBeek

Written by: Justin VanBeek

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