Friday 7/11/2025

Three sets of:
Back Squat x 5 reps @ 65-70%
Rest 2 minutes between sets.

B.

"Later Lats"

For time:
30 Pull-Ups (see below)
15 Squat Cleans (185/125lbs)
30 Pull-Ups (see below)

Goal = <8 minutes
Time Cap = 12 minutes

Rx+ Weights:
205/135lbs

Rx+ Movement Options:
30 Chest to Bar Pull-Ups
10 Ring Muscle Ups
10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.