ascension project week 6 day 5
4 x 3 : clean pulls @ 100+% of max clean *heavy set of 3
3 sets :
- 10 single-arm DB bent over row *pause at top (10 each arm)
- 10 tempo ring rows *3/1/2
- 10 barbell rdl *3 second controlled down
5 rounds : e4mom
- 12/10 cal bike
- 6 power cleans (155/105)
- 3 bar muscle ups / 6 jumping pull ups + 6 push ups
