Friday
Warm-up
Warm-up
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)
*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the "Pull" that would be the best option for the athlete where they are in their upper body pulling development.
Strength
Metcon (AMRAP – Reps)
3-5 SETS
Max Strict Pull-Ups*
Max Strict Pull-Ups*
*If using a band, goal is 7-10 challenging Strict Pull-Ups
-Rest as Needed b/t Sets-
(Score is Total Reps)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Run
800m Run
into…
6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**
*Strict Optional
**Switch arms after each full round
(Score is Time)
KG DB: (22.5/15)|(15/10)
