Skill
EMOM for 10 Minutes
Straight set of Strict or Weighted Strict Pull-Ups

Our skill work will focus on strict pulling strength today. If you are comfortable with bodyweight strict pull-ups and are feeling ready to bump up the difficulty you can wear a weight vest or grab a belt and attach some weight to it for your pull-ups today. If you aren’t quite ready for unassisted pull-ups grab a band and work through one straight set every minute. Make sure to choose a band that lets you work hard through each rep.

Workout of the Day
12 rounds For time
10 Medicine Ball Cleans
10 Medicine Ball Sit-Ups

Grab a medicine ball and an ab mat for todays time priority workout. The medicine ball clean looks simple but it packs a punch! Spend some time before the workout practicing this movement so that you are comfortable with this movement. Hang on to your medicine ball as you move on to the sit ups as well! You’ll tap the ball behind your head when you lay down in the sit-up and then bring the ball past your knees or to your feet when you sit up. Focus on quick transitions if you can! If this looks like a high volume workout consider dropping the total rounds to 8 or 10 to make things a little more manageable.

standard: 12/8 lb.
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20lb