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December 12th 2017

A. 3 Sets

3-5 Reps of Pulling Movement

60s Double Unders

3-5 Reps of Pulling Movement

60s Double Unders

3-5 Reps of Pulling Movement

rest 3 minutes

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Pulling Movements to Choose From:

Pull-ups: Kipping, strict, jumping, butterfly, and Chest to Bar

Bar Muscle Ups

Ring Muscle Ups

--Pick the toughest one for you and work on that one.

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B.1 Pause Snatch Every minute for 5 minutes; followed by 1 snatch every minute for 5 minutes.

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C. 7 minute AMRAP

increasing reps by 3's

Wallballs 20/14

Toes to Bar


 

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