Skill
strict pull-ups
7 sets of 5
This skill work can be scaled up or down to fit your current strength level. Use a band or add weight to your body if you can do so while sticking with sets of 5. Whatever you choose focus on full range of motion reps with a full lockout at the bottom of each rep and your chin clearing the bar at the top.
Workout of the Day
on a clock set for 12 minutes
1 minute of squat cleans
1 minute of push press
2 minutes of squat cleans
2 minutes of push press
3 minutes of squat cleans
3 minutes of push press
You’ll want to select your weight based on the push press today. Make sure you can complete multiple reps in a row with the weight you choose. Squat cleans can be done as singles or in sets based on your preference. Pace yourself so that you don’t burn out before the three minute rounds.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.
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