Strength:
clean + 2 front squats
3 @ 50%, 3 @ 60%, 3 @ 70%
WOD
10RFT
100m row
15 sit-ups
10 box jumps (24/20)
The clean is a complex, so we are going to perform a clean from the floor, pass through a full squat, stand up tall and then do 2 more front squats without putting the bar down.
Helpful Links:
The next time someone says you aren’t doing a real pull-up before you’re not doing it strict, fire them off this link. Where I don’t always believe kipping is the way to go, it has its place, and in a timed environment where you are trying to maintain intensity, they are almost always welcome as long as you are not skipping strict and jumping right to a kip.
