Skill
EMOM for 10 minutes
straight set of strict pull-ups

Spend ten minutes working on strict pull-up strength today. If you are able to complete unassisted strict pull-ups focus on a hollow body position and full range of motion with a full lockout at the bottom of each rep and your chin clearly over the bar at the top. If you’re using a band try to find one that allows you to do 3-7 reps per round. Ring rows are also a great option to build strict pulling strength!

Workout of the Day
for time
50-40-30-20-10
alternating dumbbell power clean
double unders

Today’s workout is for time. Choose a dumbbell that you are comfortable with and able to complete large unbroken sets with. Double unders can be scaled by volume if you’re not quite ready for 150 total reps. Trying something like 10 reps after each set of power cleans would be a good place to start or even 25-20-15-10-5 instead of 50-10.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb