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.

WOD

AMRAP in 15 Minutes
6 Deadlift 225/155 lb
12 Box Jump 24/20″
18 alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout will be scored by the total number of rounds and reps you complete in fifteen minutes of the deadlift, box jump and snatch triplet.  Adjust your deadlift load to a weight you can easily complete a set of six when fresh.  If the bar is so heavy you have to perform singles or doubles from the outset you have gone too heavy.  You will also need a box to jump to and a light dumbbell for a large set of snatches. Find a dumbbell weight light enough for you to complete each round of eighteen in quick succession either by doing quick singles reseting the dumbbell on the floor or a few large touch-and-go sets.