Pull First, then Push

Competition Class

Strength

10min EMOM - 15imn AMRAP

10min EMOM

5 TnG Power Cleans (building, HAP)

5 Tempo Push-ups (2/2/2/2) (Rx+ = 3 Plyo Push-ups)

 

15min AMRAP

5 Pull-ups (Rx+ = 3 Bar Muscle Ups)

10 Push press 95/65 (Rx+ = 115/75)

10 Hang Power Cleans 95/65 (Rx+ = 115/75)

15 Wall Balls 20/14

 

 

 

SKILLS & DRILLS

 

3 Rounds

5 Ring Swings

1 Skin the cat

1 Kipping MU

5 sec hold bottom of dip

 

MUs

E2M10M

3/2 Strict Muscle Ups

then . . .

6 rounds of 25% of best UB kipping MU set

25sec rest b/w rounds

 

On a 20min clock:

Jerks!

3 @ 60/70/75

2 @ 80/85

1 @ 90+ x 3 singles

3 @ 75%