Go, Codi, Go!
Strength
Weighted Pull-ups (Build to heavy 1RM)
In six attempts or less, find your 1-RM Weighted Pull-Up (or most challenging possible 1-rep).
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
Palms Away, No Chin-Ups
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
Palms Away, No Chin-Ups
Conditioning
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups….
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups….
Be sure to pace earlier rounds and break larger rounds into smaller, short sets. Try not to crash in the first 3 minutes!