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Tuesday, February 27, 2018

youtube.com/watch?v=jOtIi6f2zY8

Depending on where you are with pull ups, you will work the following progressions, your coach will help you determine where you need to work.
Barbell Rows x 10
Assisted Pull Ups
Jumping Chest to Bar (per CF Open Standards-pronated or supinated grip)
Kipping Pull Ups
Kipping Chest to Bar

3-5 reps per round
Rest 1 min – 90 seconds/round.

6 Rounds

Then:
6 rounds of:
Calorie Row – 20 seconds
Rest 40 seconds
Thrusters – 20 seconds (95/65)
Rest 40 seconds
Power Clean  – 20 seconds
Rest 40 seconds
Burpees – 20 seconds
Rest 40 seconds

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