Thrusters & Pull-ups

Competition Class

Strength

5x(2x1min AMRAP) on 2min rest

1min AMRAP
ME Thrusters 45/35
immediately into 1min AMRAP
ME Pull-ups
Rest 2min
Repeat with 75/55, 95/65, 115/75, 135/95 & pull-ups

Score = total thrusters & total pull-ups

SKILLS & DRILLS

5 x Free Standing HS Hold
*use spotter if needed
*focus on control from fingers

5x5 Deficit HSPU
1 Strict + 4 Kipping
build to max deficit

6min EMOM
40sec ME Kipping HSPU
20sec rest

E2M10M
3 TnG Power Cleans (building & perfect)