Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Pull-ups and C2B Pull-ups
Performance: Opportunity to work on weighted pull-ups and C2B as a skill. Testing point for pull-ups – goal unbroken: 20 for Men, 15 for women.
Fitness: Progessions and homework
Part 2 – Conditioning: “Curt”
Performance: 4 RFT of –
- 5 Curtis Ps (115/75lb)
- 7 C2B (or Progression work)
- 200m run
Curtis P = Power Clean + Lunge L/R with bar in front rack + Push-press, then back to floor
Fitness: AMRAP 10 Minutes of –
- 5 Curtis Ps
- 7 Ring Rows or Pull-up progressions
- 200m run
But wait there’s more… for time – pick one: 2k row, 1k row, 500m row, 1 m run, 800m run, 400m run
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