WARM-UP
AMRAP X 4 MINUTES
10 BANDED GOOD MORNINGS
10 BANDED HIGH PULLS
5 SCAPULA PULL-UPS
INTO…
3 ROUNDS (ALL 3 ROUNDS FOR QUALITY. IT'S JUST A WARM—UP MOVE WITH INTENT)
10 RUSSIAN KB SWINGS
10 KB SUMO DEADLIFT HIGH-PULL
MOVEMENT SPECIFIC WARM-UP
7 MINUTES POINTS OF PERFORMANCE FOR THE KB SNATCH
7 MINUTES POINTS OF PERFORMANCE/ PROGRESSIONS FOR THE PULL-UP
WORKOUT
FOR TIME
21-15-9*
LEFT ARM KB SNATCHES(53/35)(35/24)
RIGHT ARE KB SNATCHES
PULL-UPS
*SCALED OPTION
15-12-9
LEFT ARM KB SNATCHES
RIGHT ARM KB SNATCHES
JUMPING PULL-UPS
