Skill

6×3

Strict weighted 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. Start with a very manageable weight and increase for every set if possible.  If you are using a band choose one that makes the 3 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 and perform 8 sets of 5-10.  If you can do strict pull-ups but using weight is too much of a challenge you can do bodyweight pull-ups with a pause and choose a number that you can repeat for 6 sets.

WOD

10 Rounds for reps of

30 seconds of one arm kettlebell hang snatch 24/16 kg
30 seconds of rest
30 seconds of double unders
30 seconds of rest

Workout notes: Today’s workout features two difficult movements performed on 30 second intervals. Your workout will be scored by your total number of repetitions completed across all 10 rounds.  Double under experts could possibly game the workout by not going hard on the snatches but that is not the intent of this workout!  Use this opportunity to go hard on both movements, especially since each work period is followed by rest! The benchmark one arm snatch will feel quite a bit heavier than the equivalent load performed with a kettlebell swing so test the weight you plan on using for the workout and make sure you can perform a moderate sized set while fresh.  With only 30 seconds of work in each round you will want to perform most of your work in one or two sets. Break up the snatches any way that you like but do distribute the work evenly across both arms. If you are new to double unders this would be a good time to stick with them for the entire workout and get yourself an “Rx” score on the board regardless of your skill level.  Go hard and have fun!