Gymnastic Strength: *Pull Up Test* – Perform one set of max effort/to failure, and then 3 sets at 50% of what is achieved in A. Pull Ups – we will retest this at the end of the program, hoping to increase capacity/reps or reduce the amount of bands. Record your bands used for the retest.
Conditioning: Complete as many rounds as possible in 14 mins of: 3 Rope Climbs 8 Power Snatches, 135/95 lbs 50 Double Unders *we want the snatch to be relatively heavy, forcing quick singles. This workout is designed to fatigue the arms so that we have to focus on using our legs on the rope climbs.*
Rope climbs are making a re-appearance from last Friday as we have a larger class audience mid-week and rope climbs have been a popular request post-covid