25/50 GHD


12 Minute AMRAP

5/7 Strict Pull Ups

7/10 Bar Dips

8 Hang Power Cleans (115/75)(155/105)

For today, you will do a “Buy In” of 25 or 50 GHD and then go immediately into the 12 Min AMRAP.  For the strict pull ups and the bar dips, we are looking to stay away from the bands wrapped around the bar.  What we would like to do is use the j-cups on the rig and have you stand on the band to assist you in your pull ups.  Your Coach can help you with this set up.  We would also like to stay away from the bands on the bar dips by instead jumping to a lock and and lower yourself down to elbows at 90 degrees.

Your hang power clean weight should be on the moderate side and something you will struggle a bit to hit unbroken as you complete more rounds on the AMRAP.   Still aiming to stay unbroken on these, but challenge yourself on the weight you choose.