Skill
12x30s
[odd] straight set of kipping chest-to-bar pull-ups
[even] straight set of push-ups
For this skill work, you’ll alternate between kipping chest-to-bar pull-ups and push-ups for 30 seconds each, with the remaining time in the intervals as time to rest and transition. The goal is a “straight set,” meaning a sustainable number of reps you can maintain across all rounds. Hold back in the early rounds so as not to fatigue too early.
Workout of the Day
AMRAP in 20 minutes
400m run
21 hang power cleans
12 push jerks
For this 20 minute barbell focused triplet you’ll choose your barbell weight based on the movement that is more challenging for you. You should be able to perform large sets when fresh, but don’t hesitate to break them up as needed as the workout progresses. Do your best to keep the intensity high without letting your technique falter.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
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