Athletes,

New movement introduced today: Pendlay Row! This movement is great for explosive strength in the lats. This will really lend itself to your pullup, C2B, muscle up, clean and snatch. This movement will only work in balance with your current strength.

When accelerating the bar it should move incredibly fast. If the barbell does not HIT your chest you are under too much load. Violence and ferocity is needed this day. I have opted for 5×5 so you can add weight as needed. Your first set of 5 starts when you struggle putting that bar to your chest but you maintain that awesome speed!

Jared – FTCF

A. Warmup
100 Double Unders(100 Single Unders)
3 Minute AMRAP
10 Overhead Squats
15 Kips
20 Bent over Rows

B. SWOD
Pendlay Rows AHAP 5 x 5

C. WOD
AMRAP 15 minutes
Row 250/200m
7 OHS 135/95lbs
7 CTB pull-ups

AMRAP 15 minutes
Row 250/200m
7 OHS 95/75lbs
7 Pull-ups

D. Progressive Model
Strict Pullup
x-x-x-x