Skill
“Death by Pull Ups”
1 pull up the first minute, 2 pull ups the second minute…until you cannot complete the amount of reps in the minute. Skill work will end after 15 minutes. If you are working on pull ups and/or you are unable to complete the reps you will work on the kipping motion (no band). You will perform 5 perfect kipping motions per minute.
Strength
Cleans from block @ 75%
6×3
Note: Take time each rep to set up, pause and EXPLODE into the clean position. Hold the clean at the bottom of the squat position before you stand up to reset.
MetCon
3 RFT
30 Air Squat
20 AbMat Sit Ups
10 Push Ups
