STRENGTH: STRICT PRESS + WEIGHTED STRICT PULL-UPS
10:00 EMOM
Minute 1: 8 Strict Press
Minute 2: 3-5 Weighted Strict Pull-Ups
Strict Press working at 100-105% of 3×10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.
CONDITIONING “NIGHTCRAWLER”
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Time Cap: 14:00
Score = Time
Dumbbells: 2x 50/35lb or Kettlebells: 2x 53/35lb
Bike: Echo / Bike Erg / Assault (same calories across)
