25 Min AMRAP:

33/23 Cal Ski Erg

27 Pull-Ups

21 Power Snatches (95/65)

15 Overhead Squats (95/65)

9 Squat Snatches (95/65)

Make sure your shoulders are good and warm prior to starting this one.  They will get taxed!  Remember, it is a 25 Min AMRAP, so sprinting out od the gates will do you no good.  Find a pace you can maintain throughout the 25 min.


Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows

Video courtesy of NotKrisRoe.  Quick demo of the Buddha Pull Ups.  Best set up is setting the rings so they are right at the top of your reach when you are sitting cross-legged on the floor.  Why do we prefer this scale?  Better strength building for the muscles needed for pull ups, and these are closer to the movement pattern of a pull up, so it gets the body used to what range of motion it will go to with a pull up.

Bar weight -> 75/55 -> as needed


Cool Down:

Banded Bully stretch – 2 min per side


Roll out T-Spine – 3 Min

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