Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) One arm chinup 5xMax per side

MetCon: “Cindy Doing DU”
15min AMRAP
5 pull ups
10 Push Ups
15 Air Squats
20 DU

Olympic weightlifting:

1. Clean complex: first pull+C.pull+HC+Cln+Jrk 1+1+2+1+1 7 sets start at 70% add weight by feel. *Beginners ask coach which segments to omit
2. Squat jerk/ low power Jerk from racks: work up to heavy triple
3. Pause (at knee 4sec) clean pull 6x3x85%
4. Front rack lunge: 6×3+3×60-70% front squat

 

Endurance

 

Part A. Three rounds for time of:

30 HR Push-ups

12 BMU

21 OHS (42.5/30)

12 BMU

Score time of completion

Rest 30 seconds.

Part B. Three rounds for time of:

30 Toes to bar

21 Ground to overhead (42.5/30)

Score time of completion

Rest 30 seconds.

Part C. Three rounds for time of:

12 Burpee box jump

20 C2B Pull Ups

Score time of completion