Peak 180 – Group Class

A few more weeks of our focus on pul-ups and progressing you guys towards a goal, whether it be a first pull-up, kipping pull-up or more comoplex movement.

Part A.

Metcon (No Measure)

EMOM x 12 min

min 1) 8-10 Strict Pul-ups

min 2) 8-10 Tempo Push-ups (@2011)

min 3) Rest
if you do the tempo as written these should be tough. To scale, limit range of motion but still try and resist going striaght to the ground.

Performance

Metcon (Time)

4 Rounds:

40 Double Unders

10 Hang Power Cleans

40 Double Unders

10 Push Jerks

RX 135/95

Scale:

60 Singles or 20 DB Hop-overs

w/ HPCs, use a weight that is challenging on the grip but you may need to drop the barbell one time. For the push jerks, you want to go large sets too in order to avoid having to do extra cleans.
Goal is under 14-15 minutes

Fitness (alternative to Performance)

Metcon (Time)

Complete for time:

2k Row

At the start and every 400m perform 10 Burpees