A. Pull-up strength
- 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible.
- 2 max effort sets of chin-ups (scale to foot-assisted)
- 2 max effort sets of an easy ring row variation
B. For time:
70 double-unders
30 KB snatches (15 per arm)
30 goblet squats
30 KB cleans and jerks/push presses (15 per arm)
30 goblet squats
30 KB snatches (15 per arm)
70 double-unders.