Variety of Pulls

Competition Class

Strength

Skills&Drills

GYMNASTICS

E3M15M
15 Wall Balls 30/20
1 Shorty Rope Climb
6 DBall Over the Box 48/40, 150/100

A. 7x1 Strict HSPU
*work to biggest deficit possible

B. 8 Rounds, 20sec work, 10sec rest
Kipping HSPU 6"/4" deficit
*scale to flat or up to 1 abmat

OLYMPIC WEIGHTLIFTING

A. 5min EMOM
3 Position Clean + Jerk @ each pos (hip down)
*30-40% 1RM

B. Clean & Jerk
3@60%, 3@65%, 2@70/75/80, 1@85/90/95, 2@80/80

C. Snatch Pull 5x1 @ 105%

 

MetCon

CLASS

10min EMOM

evens: 1 Rope Climb (legless if possible)
odds: 2 Wall Walks

4 Rounds For time:
12 Pull-ups
9 Push Press 75/55
9 T2B
9 Push Press 75/55
6 C2B Pull-ups (Rx+ = 3 Bar Muscle Ups)
9 Push Press 75/55

15min time cap