Skill
10×45 seconds
straight set of strict pull-ups
We’ll be working on a 45 second interval today to get some good pulling reps in. You don’t have to do the same set size each time but try not to go too big in the beginning that you end up burning out before the ten rounds are up.
Workout of the Day
AMRAP in 20 minutes
10 left arm push jerks
20 sit-ups
10 right arm push jerks
20 alternating dumbbell cleans
Spend some time going over the dumbbell push jerk before the workout starts. You’ll want to use a dumbbell here that you feel comfortable with going overhead for 5-10 reps in a row while you are fresh. The alternating power cleans will most likely be the easier movement with the dumbbell so make sure to pick your weight based on what you can do for the push jerks.
standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.