8 rds @ 50-60%
2 pulls + 1 snatch
Pulls do not need to go higher than the sternum. This is really more of a leg drive. Elbows must be pointed up.

15 TTB
12 burpees
9 thrusters 95/65

Olympic Lifting
1 hang snatch + 1 OHS
Find heavy single or work on moderate sets, no more than 80% for 4 sets


— Intro to False Grip. What is it and why do we use it?
6×3 False grip ring pull ups/Ring rows
3×8 Strict Ring dips

If false grip is new to you, your wrists may fatigue very quickly. Break up your sets as needed to keep your best possible false grip. You can also practice hanging from the rings with false grip.
Experienced athletes may opt to do weighted false grip ring pull ups & weighted dips.

400m run
30 snatch 135/95
400m run
30 clean and jerk 135/95
400m run

Workout of the Day 4/22

Saturday 4/22

Skill: Rope climb practice
Review foot positioning
Accumulate 10-15 rope climbs or lay to stand rope climbs

Every 3 minutes for 12 minutes:
Run 400m (scaled — 250m)
Max set of strict pull ups
— Use a scale option for pull ups that allows you to get at least 7+ reps when you’re fresh. Banded, seated, or ring rows are all options.