Mobility/Activation: 3 rounds of
- 15 band pull aparts
- 15s hollow hang on pull up bar
- 5 scap pull ups
Strength: Strict Pull Up
10:00 to establish a baseline strict pull up effort. If you have strict bodyweight pull ups perform a max set. If you do not perform one or more of the following tests.
- 2 x max time chin over bar hold
- 2 x max effort feet elevated ring rows
- 2 x max effort top of ring row hold
Hang Power Cleans
Coach’s Notes- A heavier barbell wod for today. Try to hang onto the bar as long as possible. The additional run between sets will cause fatigue, so try to pick a weight you can maintain good form with.