Skill
Pull up Track
5 Negatives (hold chin over the bar for 1 second to start each rep)
10 Barbell Rows (on the rig)
4 Rounds
Muscle Up Track
5 Ring to Chest Pulls (2 second pause at the top)
5-10 Ring Dips (strict)
4 Rounds
**People should be using the false grip on the rings.
Metcon
From 0-5
___ Cal Row
15 Power Cleans
Max Burpees
5-10
____ Cal Row
12 Power Cleans
Max Burpees
10-15
____ Cal Row
9 Power Cleans
Max Burpees
Fitness: 20 Cal (115/75, 15 power cleans across)
Performance: 25 Cal (185/125)
Open: 25 Cal (205/135)
Athletes: If you have not done your 5 minute pulling test do that today! Otherwise get to work on the pulling skill work for the day. Then we finish with heavy power cleans. These can be done in singles.
