Strength
push jerk
3-3-3-3-3
Metcon
3 Rounds For Time
20 hang power clean 42.5/30
15 shoulder to overhead
10 lateral bar burpee
Finisher
2min MAX effort V-up
Olympic Lifting
OHS
3-3-3-3-3
Tag: pull up progressions
Thursday WOD pull-up strength and progressions
Kipping/Butterfly progressions or strength
no strict pull up = 5×7 strict pull up
super set with
10 ring rows
1 strict = work on kipping pull ups
20 kipping = work on butterfly
Metcon
4 Rounds for time (16min cap)
400m run
8 pull up
12 burpee box over