Strength
EMOM x 8:00:
- Min 1- 15 Strict Press
- Min 2 – 15 Strict Pull Ups
- Min 3 – 12 Strict Press
- Min 4 – 12 Strict Pull Ups
- Min 5 – 10 Strict Press
- Min 6 – 10 Strict Pull Ups
- Min 7 – 8 Strict Press
- Min 8 – 8 Strict Pull Ups
Notes
Today’s strength is strict press and strict pull ups. You will perform 15 reps of each, then 12, then 10, then 8, resting about :30-1:00 between everything. Your score is the load used for the strict press.
Choose a weight that you can remain unbroken for all of the strict press. Keep in mind that there will not be too much rest built in, so stay on the lighter side.
If you cannot complete the prescribed number of pull ups in the minute, lower to something you can complete within the minute and in 1-2 sets. You may substitute ring rows.
Conditioning
Complete as many rounds as possible in 12:00:
- 12 Alternating Single Arm Dumbbell Power Cleans
- 12 Single Arm Shoulder to Overhead
- 60 Double Unders
Notes
Today’s conditioning is 12-minutes of dumbbell power cleans, shoulder to overhead, and double unders. Your score is the number of rounds and reps completed in the 12-minutes.
The dumbbell weight should be dictated by the more challenging of the two movements, which is most likely the shoulder to overhead. It should be a moderately heavy weight, but one that you can still maintain unbroken sets of 6/arm throughout the workout.
The double unders should take no longer than :45 each round. Adjust the number of reps or substitute single unders.