Strength 

Backsquat

5x5 building

Follow each set with: 

3 standing broad jumps

 

WOD

10-9-8-7-6-5-4-3-2-1

Clean and jerk 135/95

10-10-8-8-6-6-4-4-2-2

20m sprints

 

Comp HW

EMOM 7 min

5 C2B pull ups

This sequence will be a progression across the next 12 weeks. Scale up or down to whatver pulling motion you need to work on.  The purpose is to build efficiency, proficiency and volume

Example scale up: 

3 bar muscle ups

Example scale down: 

1 pull up negative 5-7 second decent

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