Skill
EMOM for 10 minutes
straight set of strict pull-ups +
straight set of push-ups
We'll be focusing on strict pull-ups and push-ups today. For the pull-ups, start from a dead hang, pull your shoulder blades down and back, and drive your elbows to your ribs as you pull your chin over the bar, then lower under control. Pick a rep count you can hold for the whole skill, and use a band or ring rows if you can't hold strict reps. For the push-ups, keep a straight line from head to heels with your elbows tucked, and move through the full range of motion on every rep. To scale, do them from your knees or put your hands on a box.
Workout of the Day
AMRAP in 12 minutes
power cleans
4 lateral burpees EMOM
Your score is the total number of power cleans you complete across the entire AMRAP. But every minute, you have to knock out 4 lateral burpees first. Scale the burpees to take no more than 20 seconds, even when you're tired, so you have time left for cleans. Choose a power clean weight you can move in quick singles.
standard: 115/85
rx: 135/95 lb
sport: 155/105 lb