"The Pull"

Warm Up (3 Rounds):

  • 50 Jump Rope
  • 15 Band Pull Aparts
  • 10 V-Up
  • 5 Sec. L-Sit

Strength (3 x 5):

  • Pull Ups
    * Scale up or down as needed *
    * Sub for ring rows if needed *
    * Tough reps *

Skill (10 Minutes):

  • Hang Clean
    * 2 Warm up sets with the bar *
    * Focus on catching the bar in a good front rack *

Met-Con (3 Rounds):

  • 6 Hang Clean (45#/65#/95#)
  • 8 Front Squat
  • 10 Bar Over Burpees
    * Bar starts from the ground *
    * If you aren't comfortable in a front rack, substitute BB for DBs *