Bodyweight Strength
15 Mins. for Strict Pull-Up Progressions
A) Scap Pull-Ups (active hang shrugs)
Beginner: 3 sets of 5-10 (rest as needed)
Advanced: 4 sets of 12-20 (rest as needed)
B) Tempo Strict Pull-Ups or Toe-Assisted Pull-Ups
5 sets of 3-5 reps (rest as needed)
Strict: 30X3 (3 seconds each at top and descent)
Toe-Assisted: 3033 (3 seconds each in ascent, top, and descent)
WOD
“Blue Steel”
12 Minutes to complete 4 Rounds for Weight:
10 Unbroken Power Clean & Push Jerk
30 Double-Unders
Rest as needed. Record weight used for each round as your score. You can stay the same across or ascend, the goal is max weight lifted while staying unbroken.