Weighted Pull-Up (include bodyweight in score) – 10min to find 1RM
- If can only do 1 strict pull-up, then score is bodyweight
- If can’t do strict pull-up, then max time hold chin over bar
2) 5 rounds for time:
- 7 HSPU (If can’t do HSPU then 14 Hand Release Push-Ups)
- 12 OH KB Swing (53/35)
- 21 Double Unders
3) In 3-4 sets, build to a heavy set of 8 in both movements:
* DB/Plate External Rotation @3010 tempo
* DB/Plate Powell Raise @3010 tempo