Skill
Pulling Test
5 minute Pull Test
-Seated Barbell Pull ups
-Pull ups
-Muscle ups
Metcon
2 Burpee Box Jumps
6 Hang Power Cleans
4 Burpee Box Jumps
6 Hang Power Cleans
6 Burpee Box Jumps
6 Hang Power Cleans
…continue the pattern
12 min AMRAP
Fitness: 95/65 (keep it light to keep heart rate up)
Performance: 165/110
Open: 185/125
Athletes: Lets continue the PR train as we wrap up our pulling cycle. Do not come out to hot, pace yourself with attainable sets and make a run at the end of the 5 minutes. For the workout choose a heavish power clean. Something where the first few sets are unbroken then you might have to break them up.
