Skill

10×3
Strict Pull-Up with pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control.   If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.

WOD

AMRAP in 15 minutes

10-20-30-40-50 …*

Alternating dumbbell snatch 50/35 lb

*100M Run after every set

Workout notes

Today’s workout is all about establishing a sustainable effort with the dumbbell snatch.  We have an ascending rep scheme that starts with a small set and quickly ramps up into more difficult higher rep rounds.  Use a dumbbell weight that you can easily complete the first couple of rounds without hitting failure.  After each round you’ll set out on a short 100M recovery run.  Use the run as a chance to let your arms and breathing recover to set up for your next set of snatches.  After fifteen minutes your score will be the total number of snatches in the final round you complete both the snatches and the run as well as any additional reps in your final incomplete round.