171206 ~ Gwen

This Benchmark looks so simple yet so decieving!  What is the heavies you can go TnG??

Strength:

Strengthen My Pullups!

Every 30s for 6 minutes (3 sets) of:

Interval 1 – Chest-To-Bar Pull-Up Negatives x 4 reps

Interval 2 – Chin Hang Hold x 15 seconds (or max effort, whichever is less)

Interval 3 – Half Pull-Up x 4 reps

Interval 4 – Supine Plank Hold x 15 seconds

Then…

EMOM x 5 min

30s ME C2B Pullup

30s Rest

Or

ME Kipping PU

Or

 ME Mod. Bar Pullup

Conditioning:

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Cash Out:

50 GHD Situps

 **10s Hold @ Parallel every 10 reps**

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