Skill
10×3 strict pull-ups

We’re off the clock for our skill work today. Spend some time working through ten sets of strict pull-ups. If you need a band grab one that makes the three reps as difficult as possible. If three reps is fairly easy feel free to bump it up to five or more and if three is too many you can drop it down to two or even one! Focus on starting from a full hang and getting your chin over the bar for every rep.

Workout of the Day
AMRAP in 10 Minutes
10 alternating dumbbell clean & jerk
10 box jumps

You’ll need a dumbbell and a box for today’s ten minute couplet. Go over the dumbbell clean and jerk before the workout starts so you can practice the transition of the dumbbell from rep to rep. Box jumps can always be scaled to a shorter box if needed or step ups are also fine.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″,
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 30/24″