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Last chance to sign up for the Open is this weekend!

If you haven’t signed up yet click here.  One workout will be released each week for five weeks.  We’ll perform the workouts as a group on Saturday’s starting at 10:30 sharp![/text-with-icon][vc_column_text]

Skill

10×3
Strict Pull-Up with Pause at top of pull-up

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top.  If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep.  If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps.

WOD

AMRAP in 10 Minutes

5 Front Squat 155/105 lb
10 One arm dumbbell hang clean & jerks 50/35 lb

Workout notes

Today’s workout is a time priority couplet with two weightlifting movements.  You will need a barbell and a dumbbell for the workout.  The barbell movement is a small set of front squats that should be taken from the floor.  You can power clean the bar from the floor and position yourself for the front squats or clean the bar from the floor directly into your first rep if you are comfortable doing that.  The benchmark load suggests a moderate bump in weight from what you normally do.  Test out your chosen weight and make sure a set of five is no problem while fresh.  Paired with the squats we have a set of dumbbell hang clean and jerks. You’ll ten total in each round.  There is no prescribed method for breaking up the ten clean & jerks. You can alternate every rep, or break the ten reps into smaller sets on each arm.  However you break them up, be sure to distribute the work evenly across both arms.[/vc_column_text][/vc_column][/vc_row]