A.
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
B.
RX
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (22.5/15 Kg)
10 Chest-to-Bar Pull-Ups
SCALED
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
10 Alternating Dumbbell Snatches (17.5/12.5 Kg)
10 Pull-Ups / Banded Pull ups
BASIC
Complete as many rounds and reps as possible in 10 minutes of:
40 Single Unders
10 Alternating Dumbbell Snatches (10/5 Kg)
10 Ring Row
