Monday January 25, 2016

Strength:

3 rounds of the following, complete within 15 min

  • 3 Back Squats @ 85% of 1RM

  • 50% of Max Unbroken Chest-to-bar Pull-up (scale to most difficult progression, 50% of max means if you can do 10 unbroken then do 5 reps)

**This is not a timed workout, but it will be completed as a Superset. Complete the pull-ups immediately after the squat, then rest as needed before attempting next round. If you were here last week add weight to squat and 2 additional reps to your pullups

MetCon:

AMRAP 9:

5 Ring Push-ups

5 Ring Dips

10 Power Cleans (135/95)

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