Friday

Warm-up
Warm-up
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows

COACH GOAL: Filter your athletes towards the "Pull" that would be the best option for the athlete where they are in their upper body pulling development.

Strength
Metcon
3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout
Metcon
2 ROUNDS FOR TIME
800m Run

into…

6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional
**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)