Friday Sep 16, 2016
Pull-ups
Competition Class
Strength
10min EMOM
odds: 1 Hang Power Clean
evens: 1 Strict MU + 3 Tempo (2/2/2/2) Ring Dips
15min AMRAP
1 Lap Around the Building
1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
1 lap around the building
2 Rounds of Cindy
1 lap around the building
3 Rounds of Cindy
1 + 4, 1 + 5, 1 + 6, etc.
Rx+ = 2 bar muscle ups instead of 5 pull-ups
SKILLS & DRILLS
1 Set ME UB Butterfly Pull-ups
Rest as needed
5min EMOM
30% of the reps you acheived in the pull-up test
E2M10M
2 Jerks @ 75-80% 1R
5min EMOM
2 Jerk Drives @ 105%
