Warm Up: 3 Rounds Of:
15 Banded Good Mornings
10 Single Arm KB DL each side
5 Negative Pull Ups (5 seconds on the way down)
Strength: A. 8 minutes to establish a 1RM Pull Up
Rest 2 Minutes then:
B. 3 sets of ME @70% of A.
Beginners: Pull Up Progression.
WOD: In Pairs, For time:
90 Cal Row
80 Partner Deadlifts @100/70kg
70 Alternating DB Snatch @30/20kg
*I Go You Go – one person working at a time, except for the DL.
Time Cap: 17 minutes.