Skill Work: Chest-To-Bar Pull-ups
EMOM 8 Mins Straight set of Chest to Bar Pull-Ups
For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 8 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together. That usually means working on small sets of 2-5 for each round. Leave yourself plenty of rest so you can lower the intensity and keep this as skill work. If you are still working on building the strength to support kipping swings and pull-ups work for about 30 seconds performing jumping pull-ups with a slow lower down.
Weightlifting: Push Jerk
E2MOM 10 Mins 5-4-3-2-1
Increase weight set to set in the following rep scheme 5-4-3-2-1.
Record you heaviest single.
WOD (For Time)
12-9-6-3*
- Power Snatch 95/65
- Thuster 95/65 lb
*300 meter run after every round
Cap: 20 mins
Today’s workout is a task priority couplet following with a 300 m run that is intended to be light and fast! Choose a weight that you can rep out in large sets during each round even under fatigue. If you use a weight that requires you to perform single repetitions you may have gone too heavy. Make sure to test out a good set of each movement before the workout starts to ensure you have chosen an appropriate weight.