16 Oct 2019
Weightlifting
Snatch Grip Deadlift (5×3@75% or Snatch 1RM / Strict Pull-ups)
Metcon
Metcon (Time)
3 RFT
200 Meter Run
12 DB Burpees (35/25)
200 Meter Run
12 Burpee Pull-ups
200 Meter Run
12 DB Burpees (35/25)
200 Meter Run
12 Burpee Pull-ups
Scale for burpee pullups
perform your burpees first and then do band assisted strict pullups or box assisted pullups
scale total reps by doing 4 of each; make the pull up scale challenging
perform your burpees first and then do band assisted strict pullups or box assisted pullups
scale total reps by doing 4 of each; make the pull up scale challenging
CAP 18 minutes
Pull-ups perform strict pullups after each set