Friday Sep 16, 2016
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm

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%