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September 17, 2015

Skill 

Weighted Pull-Ups
5-5-5-5-5

Perform 5 sets of 5 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows or max effort jumping pull-up with slow lower down.

 

WOD

3 Rounds for time

15 Power Cleans 135/95 lb
10 Push Press 135/95 lb

Workout notes: This workout is a task priority couplet.  You are staying on the barbell for the entire workout and both movements tend to make the other difficult so pacing will be important. Cleans can performed in sets with rest between or as singles repetitions performed at a steady pace.  Stop at least 1 rep prior to the push press so you do not have to perform any extra reps.  Choose a weight with which you can do the push press in only a few sets rather than performing singles.   Try to keep the movement as a primarily upper body strength movement remember to drip and then hold the legs locked as you finish with your arms.

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