Upper Body Pulling:
8 Min EMOM of:
4-5 Pull Ups Negatives- jump, kip, or even banded
Note 1: jump or kip and establish your chin over bar and slowly lower yourself. If you need a resistance band, get in early and practice the various width resistance options.
Note 2: try to hold a 2 second tempo on the eccentric. Feel free to mix your grip up.
Hang Power Cleans
Example of progression:
20 @ 95/65
15 @ 115/75
10 @ 135/95
5 @ 155/105
The hang power clean is the limiting factor in today’s workout.
Foam Roll, Box Pigeon, Couch Stretch, and 5 min Recovery Row
Option B: if your conditioning need work, stay at one weight (suggested: 95/65 lb) and add a 200 M run or 250 M row after every round.Fitness Program Description