Skill

1RM strict weighted pull-up

Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these three options.

WOD

5 Rounds of 3 minutes on 1 minute off

3 burpees
6 hang power clean 135/95 lb
9 sit-ups

Workout notes

Today’s workout is a triplet with five rounds of three minutes of work.  Treat each work period as a mini AMRAP starting with the burpees in every round as you would start the workout “The Chief”.  Score the workout by your total number of rounds completed plus any additional reps. Pay special attention to the barbell weight.  You’ll want to be able to hang on to your barbell for a set of six when you are fresh.   The rounds in this workout are meant to be short and fast so use a load light enough that you can move quickly with fast transitions.