Skill
Accumulate 30 Strict Pull-ups
Then…
3 Sets
5-10 Kipping or Butterfly Pull-ups
8 Single Leg RDLs (use a barbell) Each leg*Try to do the strict pull-ups in as few sets as possible
Add weight to the barbell if you’re feeling up to it
If you can’t do a kipping pull-up; do 8 Kip swings + 2 Attempts
For Time:
21 Power Snatches
15 Power Cleans
9 Thrusters
Rx: 115/75 #
Scaled: 75/55#
3 sets
:30 L-sit
:30 ea. leg banded hamstring stretchSweat Class
Pull-up WorkFor Time:
2 Rounds
22 DB Snatches Alternating Arms
16 DB Cleans
10 ThrustersCore Work