MONDAY
| Skill
6 set to progress:
Pull up progressions 2 sets Strict 3-5 2 sets Kip/Butterfly regular 7-10 2 sets Kip/Butterfly C2B 4-8
@1:30
Working here on quality movement in all pull up styles, not looking for volume. Find your most virtuous positions and maintain. Don’t smoke the shoulders before the workout. |
| Finisher
4 Rounds for time:
Run 400m 18 DB Snatches 6 BMU
Rest 2 minutes between rounds
20 min cap
Active: 6 jumping BMU/6 Strict pull ups Lifestyle: 6 strict banded pull ups, 200m run
Each effort should be 85-90% and aiming for big sets on the snatches. You need to work on a combination that will take less than 3 mins and earn the rest. If 2 minutes feel like a long rest for you then you try and push the pace harder during your work interval. |