the burpee pullup

Simple, and really effective! The burpee pullup features largely in our workout today... check out some tips for performance in the video below... and bring your lungs along!!

Cam








MONDAY TUESDAY TRAINING



WARM UP:


(Lying T rotation x 5 / side, single leg glute bridge x 5/side, 5-10 pushups) x 2


then


(empty/light bar - 5 deadlifts, 5 hang power cleans, 5 thrusters) x 2




STRENGTH: THRUSTER WAVE LOAD


Thruster 5-3-1-5-3-1-5-3-1


E90S for first 6 sets, E2M for the last three. First wave 6-7/10 effort, second wave 7-8/10, last wave heavy across all. Take the bar from a rack. If you've got sore wrists, do DB's or KB's or football bar.



WOD:


As many reps as possible in 12 mins of:

20 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

10 Burpee Pull-ups


FG2; 20-25/40-45, 10 burpees + 10 banded or jumping pullups

FG1: scale db as needed, 5 burpees + 10 jumping pullups


CP1: 24 dbhclj, 12 burpee pullups

CP2: 30 + 15



CASH OUT:


Skill practice of your choosing, HSPU practice would be a good option