Strength: Strict/Weighted Pull Ups
Fitness: 5-5-5-3-3-3, with a 21X0 tempo; keep active shoulder at bottom.
Rest at least 2 minutes between sets.
Performance: In six attempts or less, find your 1RM Weighted Pull-Up.
Rest at least 3 minutes between attempts over 80% of your potential 1RM.
Conditioning:
Complete as many reps as possible in 7 minutes of:
- 3 Thrusters (95/65 lbs.)
- 3 Pull-Ups
- 6 Thrusters
- 6 Pull-Ups
- 9 Thrusters
- 9 Pull-Ups
- 12 Thrusters
- 12 Pull-Ups
- 15 Thrusters
- 15 Pull-Ups
- 18 Thrusters
- 18 Pull-Ups