Wednesday
Skill
Weight Strict Pullups
3,1,3,1,3,1
25 Minutes. Start the 3's with 80-85% of pull-up 1RM and the 1's with 90% of 1RM. Build in weight after each successful wave. This segment will need to be more customized than the other strength pieces. For athletes that do not have the ability to perform weighted pull-ups, they will be accumulating 30 total reps of strict pull-ups with the least assistance possible. For those who cannot use bands yet, they should try to accumulate 3:00 of a pull-up bar hang using packed shoulders and engaged lats. Heavier than last week.
Conditioning
13 Minute AMRAP
11 Box Jumps
9 Snatches
7 Bar Muscle-Ups
Level 3- 34", 115/85#
Level 2- 30", 95/65#
Level 1- A box height that you will not miss, but challenges your level of jumping. Pick a snatch weight that allows for mechanics practice.