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July 14, 2015

Skill

1RM Weighted Pull-Up
Rest to recovery
Max Set of Strict Pull-Ups
Rest to recovery
Max Set of Kipping Pull-Ups

All three of the variations are tests. Testing the 1RM weighted pull-up will take the longest as you work up to a heavy weight. Use any grip but keep the movement as strict as possible.  If you have been working with assistance bands for a while make an effort to complete a strict or kipping pull-up.  If you are still working on developing the strength component for this movement complete 5 max sets of pull-ups using the lightest band possible.

 

WOD

In front of a clock set for 9 minutes perform
3 Minutes of Wall Ball Shots 20/14lbs 10/9′
3 Minutes of Power Snatch 135/95lbs
3 Minutes of Wall Ball Shots 20/14lbs 10/9′

Workout notes: Your score is your total number of reps completed in 9 minutes.  For a workout like this where you are working with a single element for a long period of time you will want to pace yourself from the start.  Starting by working with sustainable sets is a great idea for the wall ball shots, or you can start with a drop sets and then get into a groove with a set size that you can minimize your rest.  For the power snatch working with a single repetition at a time would be totally appropriate. Work with a weight that is in the 60% range.

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