A. Pull up technique
B. Complete as many rounds and reps as possible in 4 minutes of:
100/65 lbs Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
This is an open work out, scale if you must.
Doing this rx’d should be the goal
C. 5 sets of AMRAP wall ball,
keep each set exactly the same,
rest 90 sec between rounds,
score is your lowest set.
Clean Pull w/ pause below Knee [% of CJ] 100%/3×4
Clean Grip Front Sotts Press
Push Press [% of CJ] 3RM