Max strict Pull ups
1 set of max strict unbroken pull ups
Then perform 3 sets of 12: weighted pull ups, kipping pull ups, or inverted ring rows.
Say goodbye to our Monday pull ups, it’s max week!! Hopefully most, if not all, of you have seen tremendous progress on your pulling strength. 1 set of max strict pull ups then finishing it off with some accessory pull work.
18 minutes to work up to a heavy clean. Explode through your hips, patient in your pull- ensuring full extension, punch your elbows through the bar.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
16 toes to bar
24 American swings 53/35
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