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CFBH 4.10

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SKILL: PULL-UP PROGRESSION
E4MOM12
0-3 Strict PU:
5x Jumping PU neg (3-5 sec descent)
10x Ring Rows
:30sec bar hang
4-9 Strict PU:
4x Jumping PU negs (5-15 sec descent)
10x Ring Rows
:45 sec bar hang
10+ Strict PU:
3x Jumping PU negs (15-30 sec descent)
10x Deficit Ring Rows
1:00 bar hang

LIFT:  WEIGHTLIFTING COMPLEX
A. 8min warmup to ~75%
B. EOMOM10
1x Power Snatch
2x OHS
3x Behind the neck split jerk @AHAP

WOD
5x 200m Sprints
1:1 Work:Rest ratio
*Score is slowest time

CFBH 3.31

By: 0

WOD
6min AMRAP
6 Power snatches 95/65
6 OHS

==3min Rest==
6min AMRAP
8 DB Thrusters 50/35
8 Pull-ups

==3min Rest==
6min AMRAP
10 Cal Bike
10 KB Reverse Step Lunges 45/35

Accessory Work: “Bro Sesh”
12min EMOM
Min1: 8-10 DB Bench Press

Min2: 8-10 DB Tricep Extensions
Min3: 8-10 DB Reverse Fly