Warm-up (No Measure)

EMOM 10 minutes

3 Strict pull ups

*5 second concentric phase


10 Kip swings
This is our last week of our pull up progressions! On each minute, your pull up is a 5 count on the way UP. There is no pause at the top. After each set of 3 pull ups perform 10 kip swings. If you need butterfly practice, perform 10 small butterfly circles. Your coach will explain.


Clean (EMOM 15 minutes)

First 5 minutes, 5 @ 60%

6-10 minutes, 3 @ 70%

11-15 minutes, 1 @ 80%+

11-15 minutes you will have 5 singles to work up to a heavy single

Your percentage work should be touch and go cleans. .

Metcon (AMRAP – Reps)

8 minute AMRAP

400 m run (buy in)

3, 6, 9, 12…

Burpee box jump (24/20″)

Over head squat (75/55)
If over head mobility is an issue scale to front squats. Your reps go up by 3 each round on both movements. Your score will be the total number of reps you complete. Uh-oh… gotta do some math people! (If you make it through the 12’s that is 60 reps.) 400 meters does not count toward your overall score.


Comments are closed