Workout Prep:
3 Building sets
5/4 Calorie Row (build in pace)
2 Burpee Over Bar
2 Clean & Jerks (build)
• Use the time to add weight on the bar as rest
• Build to workout weight
Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
INDEPENDENCE:
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)
LIBERTY:
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)