Wednesday, May 3

"Pittie". (My favorite thing in the whole world ❤️)

FT: Pull-ups, V-ups, and Kettlebell Hang Clean & Jerks; 6x Pull-ups, V...

For time:

60 Pull-ups

42 V-ups

24 Kettlebell Hang Clean & Jerks, 53/35 lbs

-- Rest 5 mins --

6 rounds of:

10 Pull-ups

7 V-ups

4 Kettlebell Hang Clean & Jerks, 53/35 lbs

Athlete Instructions

*Kettlebell Hang Clean & Jerks- dual kettlebell

Time cap: 9 mins per part

Notes

Goals - Part A: We want you to refrain from going out too hot at the beginning, understand that the kettlebell will be a significant piece to this puzzle. Sustain a sub max, 85% effort throughout then as you get near to the kettlebell increase effort and tempo.

Goals - Part B: Opposite strategy this time, push the pace from the beginning and work on quick transitions, for some you will need to break the pull ups into two sets but try for unbroken on the other movements.

Stimulus: Grip / Stamina / Part B: Anaerobic

RPE: Part A: 8/10 // Part B: 7/10

L2: For time:

45 Pull-ups

30 V-ups

15 Kettlebell Hang Clean & Jerks, 44/26 lbs

-- Rest 5 mins --

6 rounds of:

8 Pull-ups

6 V-ups

4 Kettlebell Hang Clean & Jerks, 44/26 lbs

L1: For Time:

30 Banded Strict Pull-ups

30 Tuck-ups

10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/18 lbs

-- Rest 5 mins --

6 rounds of:

6 Banded Strict Pull-ups

6 Tuck-ups

3 L/3 R Single Arm Kettlebell Clean & Jerks, 35/18 lbs