10/11/2016

Pick a dumbbell or KB to use for the entire EMOM. Obviously if you are getting less than 3 reps in a minute, switch the weight. Scaled can be either bodyweight or banded strict pull-ups.
Clean and jerks for the Met-Con can be any style – power or squat cleans, and push jerks or split jerks. Pull-ups can be butterfly, kipping, banded, ring rows, etc.

Strength

EMOM for 9 minutes:
3-6 weighted pull-ups

Conditioning

14 rounds for time (18 min. cap)
5 pull-ups
3 clean and jerks, 165/110#

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