Strength
a) 3x ME Strict Pull-ups (8-10 Reps)
b) 3x ME Shoulder Press (8-10 Reps @ 75%)
—Rest 1 min between movements. Alternate between pull-ups & presses.
Conditioning
7 Min AMRAP Ladder
2 Pull-ups
2 Push Jerk 135/95lb
4 Pull-ups
4 Push Jerk 135/95lb
6 Pull-ups
6 Push Jerk 135/95lb
8 Pull-ups
8 Push Jerk 135/95lb
*Keep climbing the ladder until 7 minutes is up. Score = Total Reps
—Rest 3 minutes
3 Min AMRAP of KB Swings 70/53lb
WOD Notes: Weight for the push jerk should be about 50% of 1RM Push Jerk or 45% of Split Jerk. Standard for pull-ups is chin over bar, but Rx’d+ is Chest to Bar
Laura 35lb KB Swings!