A. Weighted Pull Up: (OT2M)
5-3-1-5-3-1
*2nd wave load heavier than first. Start around 65% of your 1RM From last week
If you don't have 3 unbroken pull ups:
Min 1-4: Max Chin over Bar Hold
Min 5-8: 2 sec Chin over Bar Hold plus slow lower
Min 9-12: 5 Banded Strict Pull Ups
B. 3 Rounds for total Calories
6 min work / 3 min rest
10 Strict Pull Ups
20 Bar Facing Burpees
Max Calorie Row in the remaining time
Performance:
A. See Fitness
B. 3 Rounds for total Calories
6 min work / 3 min rest
10 Strict Chest to bar Pull Ups
20 Bar Facing Burpees
Max Calorie Row in the remaining time
Competitors Class:
A. On a 15min clock
3 rounds for time
25 Chest to Bar Pull Ups
25 Bar Facing Burpees
in remaining time
find a 3RM thruster from the floor
B. OTM x 10 mins:
Complete 1-5 Ring Muscle Ups
*Focus on crisp technicque. Should have felt like you could have done more.
**If you don't have Muscle Ups do them strict with a band and if you don't have ring dips so a low strict transition.
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