Skill

15×1 strict weighted pull-up with 3 second pause and slow lower down

This skill has us working on upper body strength.  Your task is to complete fifteen single pull-ups at a resistance level you find moderately difficult.   The intent is not to find a max effort weighted pull-up but to accumulate some volume with a difficult pull-up and a weighted hold.  If you scale this appropriately you should find it doable but definitely on the challenging side as far as pull-ups go. Most of us will want to start with a light weight or even just go with bodyweight and try to maintain that effort for all fifteen reps. If you are able to hold for three seconds and slowly lower down then increase the weight slightly until you can find a weight you can use for your remaining reps.  For those of you scaling with a band or ring rows you’ll want to try this without weight and really concentrate on executing the hold and slow lower down making each pull-up as difficult as possible. If you are doing ring rows you can choose to do 15 sets of 2-3 reps consecutively rather than just one at a time.

WOD

AMRAP in 15 Minutes

5 Hang clean & jerk 95/65 lb
10 Front rack walking lung steps 95/65 lb
15 Lateral burpees over the bar

Workout notes

Today’s workout is a long duration  triplet with two barbell movements and a small set of burpees in every round.  We’re starting with a short set of hang clean and jerks and following that with a set of front rack walking lunge steps.  Test out both movements and be sure to establish that you are able to easily complete both sets while fresh.  The suggested barbell load is on the lighter side.  If you find you have to break up each round into multiple sets you have gone too heavy.  In the hang clean and jerk you’ll need to be able to lower the bar down safely from overhead and back into the hang position to perform successive reps.  If you haven’t been utilizing the hook grip for weightlifting workouts now would be a great time to work on it.