Skill: 5 minutes of double under practice
5×5 strict pull-ups*
Every 3 minutes, for 18 minutes (6 sets):
8 front squats (115/75)
4 man makers (45/25)
50 ft bear crawl
NOTE: If you start to have trouble completing the work within the alotted 3 minutes, scale the reps down (7 front squats, 3 man makers etc) but DO NOT stop.
*Use whatever band you have to in order to make these pull-ups strict, NO KIPPING. If you are able to easily complete strict pull-ups with no band, place a dumbbell between your feet or legs and add load from there to increase difficulty.
Man maker demo^^ (we will be doing a power clean instead of a squat clean)