ascension project week 3 day 5
4 x 3 : clean pulls @ 90% of max clean
3 sets :
- 10 kb gorilla row (10 each arm)
- 10 strict/banded chest to bar/pull ups *pause at top
- 10 db rdl (2 dbs)
Murph Prep
“cindy”
20-min amrap
- 5 pull ups
- 10 push ups
- 15 air squats
