15 minutes for strength. Start no later than 10 after.
Split Jerk ...
5 x 2
Skill: 10 minutes for skill. Start no later than 25 after.
Set 1: 5 strict pull-ups, 10 kipping or butterfly (UNBROKEN)
Set 2: 3 strict pull-ups, 12 kipping or butterfly (UNBROKEN)
Set 3: 1 strict pull-up, 15 kipping or butterfly (UNBROKEN)
Do same sets as Competition. If you can't do the kipping sets unbroken then do max effort for each set. Try to get as close to the Competition sets as possible.
- Use bands for the strict pull-ups if needed. DO NOT kip with the bands. Start from a dead hang.
3 sets of Max Effort STRICT pull-ups. Work from a dead hang, no bouncing out of the bottom or using your lower body to help get your chin past the pull-up bar.
20 Overhead Walking Lunge Steps 135/95
20 Box Jumps 24/20. **NO STEP UPS!!! JUMP UP AND STEP DOWN IS ALLOWED.
Box Jumps or Step Ups, we are encouraging jumping up onto the box but you have the choice
45/35 back rack walking lunges instead of Overhead lunges
Can do step ups instead of box jumps. 20/12