Strength
- Take 6:00 to build to a heavy weighted pull up.
- Take 6:00 to build to a heavy weighted dip.
Strength Notes
Today’s strength consists of two parts.
During the first 6:00, you will work up in weight to a heavy weighted pull up. Be sure to pause at a dead hang for a second and then at top of your pull ensure your chin is clearly over the plane of the bar. Kipping or swinging is not allowed here. For those who do not yet have a strict pull up, perform 4 sets of 3 pull up negatives as slow as possible.
During the second 6:00, you will work up in weight to a heavy weighted stationary dip. Be sure to show a good lockout in your support position and descend as low as you can while maintaining an upright torso. Press back up to a good lockout in support without swinging or kipping. For those who do not yet have a strict dip, perform 4 sets of 3 dip negatives as slow as possible.
Conditioning
3 Rounds
Complete as many rounds as possible in 3:00:
- 3 Push Ups
- 6 Hang Power Cleans (115/75)
- 9 Box Jumps with step down
Rest 3:00 between rounds.
Conditioning Notes
Today’s workout consists of 3 time priority intervals. The push ups should be done extremely quickly. There should never be struggle here. Elevate your hands on a bench or box in order to complete these reps quickly. The hang power cleans should feel light. Choose a weight that you’ll have no problem completing six unbroken across multiple rounds. Choose a height on the box you feel comfortable with and do not hesitate to jump on. Work on a soft landing each rep. Your goal should be to complete the same number of rounds as reps in all 3 rounds.