02/09/2021

Double-Unders (5 min skill work; following warm-up)
Pull-ups (8-10 min skill work)
Spend some time prepping your skill. If you’re already good at them, practice c2b pull ups or Ring/Bar Muscle Ups
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 Power Snatch – 95/65
15 Toes to Bar
10 Power Clean and Jerk – 95/65
15 Pull Ups

Rx+: C2B Pull Ups and 115/75#

Metcon
Strength Work:

4 Rounds x
Max Reps Strict Pull Ups
20 GHD SIt Ups
20 Am KB Swings

4 Rounds x
8-12 Bentover Row
8-12 Barbell Hang High Pull
10 Evil Wheel

4 Rounds x
10 DB High Angle Bentover Row
10 DB Bicep Curl
10 Pike Crunch w/ DB