EMOM for 10 Minutes
30 seconds of strict pull-ups, banded strict pull-ups or supine ring rows.
Spend 10 minutes working on building some upper body pulling strength. Give yourself a 30 second limit in each minute and commit to maintaining strict pulling. It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and transition to rest. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing using strict form.
Hang power clean 115/85 lb
Front squat 115/85 lb
Workout notes: Today’s workout is a classic CrossFit combination of movements that compliment each other in this format. We saw this combination on 9/1/16 and it was a doozy. This time around we will lighten the load as our benchmark and increase the reps. Combined in a task priority workout where your rep counts drop in each round you should try to maintain a high intensity level as you become more fatigued. Remember to rest prior to each of your last set of hang power cleans so you don’t have to complete an extra rep before starting those front squats!