A. Conditioning
 “Strict Nicole”
AMRAP 20 of:
 400m Run

Max reps of unbroken Strict Pull ups

* Every time you come off the bar run another 400m

Score is total Strict Pull-ups

Scale to Regular Pull-ups

Absolutely NO BANDS!!!!!

B. Conditioning
10 Rounds of:
 10 Hang Power Cleans, 155/105
 10 Cal Row
 Rest 1 minute between rounds.


A. Conditioning

“Ring Row Nicole”
AMRAP 20 of:
 400m Run

*Alternate Every Round*

Max Time Bar Hang

Max reps of unbroken Ring Rows (Extended arms/Rings touch Shoulder)

* Every time you come off the bar/rings run another 400m

Score is total Ring Rows

B. Strength

Hang Power Clean

10 sets of 5 TnG, building (working on cycling the barbell)

Form, Speed, Weight in that order of importance!

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