Power:
Every Minute On Minute For 16:00
Odd: 1 Power Clean (Build to a tough weight)
Even: 2-4 Strict Pull Ups+ 4-6 Kipping Pull Ups
WOD:
5 Rounds For Time
200 Meter Run
10 Burpee Box Jump Overs
For our EMOM (Every Minute On The Minute) today we will be alternating between 1 Power Clean and Strict + Kipping Pull Ups. We will want to build weight throughout each set of the power cleans and finish our last 2-3 sets off with a heavy weight. For the pull ups we are combining the strength component of strict Pull Ups with the power component of kipping pull ups. Don’t worry if you can’t do one or both of these as we will have scaling options available!
For the WOD we are going to be running outside. We have 5 rounds of our 200 meter run course and 10 burpee box jump overs. MAke sure to go out hard on the run but it shouldn’t be an absolute sprint and then move consistently to get through the burpee box jump-overs.