Short+Pull-up; Feb. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Snatch Hold Below Knee

5 Snatch Pulls from below knee to triple extension

5 Power Snatches

15 Double Unders

Short Conditioning

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Pull-up Interval

Every 2 min for 5 Rounds

7-10 Strict Pull-ups (can be weighted)*

*If weighted, use weight that is challenging but can be sustained.

Accessory/Cool Down

8 Min EMOM

10-15 Reps in Shoulder Touch Progression

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching