Skill
10 rounds:
15 seconds of strict weighted pull ups
1 minute of rest

We’re working through two more weeks of this pull up progression; that will take us through the end of both the Open and our back squat progression. After that we’ll be reincorporating formats similar to the sprint work that we saw prior to the Open (like the power snatch/ burpee from 1/26).

Up an additional 2.5 to 10 pounds from last week.

If you aren’t yet comfortable with unassisted pull ups, then choose a band that would let you confidently get 4 or 5 pull ups per round. Once you’ve got your band set up, add a 2.5 pound weight to your body by threading an orange band through the plate and wearing it like a backpack. You can then proceed with the same pattern of loading an additional 2.5-10 pounds each week, and cutting that additional load in half if you aren’t able to finish 30 reps total. You could also consider dropping all the way back down to 2.5 pounds and reducing the size of the band that you’re using for assistance. This is an effective method of progressing from band to band.

Workout of the Day
AMRAP in 12 minutes
8 push ups
12 box jumps
16 KB hang snatches (8 reps on one side, then 8 reps on the other)

Focus on your transitions today.

Feel free to break up the movements or slow down if needed, but make it your goal to move from your last rep on one movement immediately into your first rep on the next movement.
If you need to rest, do so within the movements.
Resting in the middle of your box jumps or push ups is simple enough. If you want to rest on the KB snatches, plan on doing it between the transition from one hand to the other.

standard: 16/12 kg, 20/12″
rx: 24/16 kg, 24/20″
sport: 28/20 kg, 24/20″
metcon: