A. Pull-up strength:
- Take a few minutes to practice your beat swing.
- Warm up, then find your max pull-up number (strict pull-ups). If you’re not yet able to do full pull-ups, pick a pulling variation and test that.
- DB rows – Do a max effort set on your weaker side, and then do half that number on your stronger side. Repeat for a total of 3 sets. Use a weight that allows you to get a minimum of 5 reps on your weaker side.
- 3 max effort sets of body rows (no tempo this time).
B. For reps:
6 minute AMRAP of: 3 cleans + 3 front squats (135/95 or 60%, whichever is less), 6 bar hop burpees
Rest 90 seconds
6 minute AMRAP of: 12 deadlifts (same bar) + 12 push-ups.
Compare to July 12 2016.