Strength

Strict Pull-Up with Pause at top of pull-up
8×3

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 still unable to perform strict pull-ups, practice holding at the top with as slow of a lower down as possible.

WOD

for time

10-8-6-4-2

Hang Power Clean 185/135 lb
Front Squat 185/135 lb

Workout notes: Yesterday’s workout was all bodyweight and today we have an all weightlifting workout! The total rep load is low and the suggested weight is on the heavier side. Use this opportunity to test out a heavier weight than you might normally attempt if you feel that you are ready for a challenge.  If you do choose to increase your loading a little and choose a weight so heavy that you can not maintain the movement standards you may have gone too heavy! Of course there is no requirement to go unbroken through each round but do remember to save yourself from performing extra reps by resting prior to that last hang power clean so you can go right into the front squats!