A. 15 minutes to establish a Heavy 1, 3 and 5 Weighted Pull Up:
If you don't have 5 unbroken strict pull ups:
1st 5 mins: Tough Chin over Bar Hold
2nd 5 mins: 1 Slow as possible Pull Up slow lower
3rd 5 mins: 7 Unbroken Strict Banded
B. On the 3 min x 5 rounds:
300m Run
1 Power Clean
*1 attempt per round. Score is total weight lifted.
Performance:
See Fitness
Competitors Class:
A. tttTD244
10 Minute AMRAP:
2 Rounds:
8 DB Hang Squat Clean Thrusters (22.5/15kg)
8 Ring Muscle-up
2 Rounds:
8 Devil Presses (22.5/5kg)
16 Pistol Squats (8 on right/8 on left)
*Can use your other foot to rebalance at the top of each rep
B. Muscle Up Assisstance work:
In 10 minutes:
10-15 Strict Muscle Ups
*Use bands if you have rings dips. If you don't do 5 rounds of 3 strict transition + 3 bar dips.
- directly into -
10 min AMRAP (for quality)
3 Tucked Ice Cream Makers (ideally on rings)
3 Negative Body Levers (half or full tucked)
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