BMU / C2B / Pull-up progressions
Do one max effort unbroken set of the movement you choose.
After that 5 x 50% reps of the max effort every two minutes.
If you can't do bodyweight pull-ups yet, use the time for strength practicing pull-ups with a suitable scaling (the coach will give you options).
Metcon Delirium
In pairs – you go, i go
6 rounds for time (3 per athlete)
RX:
– 21/15 cal Row
– 15 T2B
– 9 Double DB hang clean & jerks @2 x 22,5/15kg
Scaled:
– 18/13 cal row
– 15 hanging knee raises
– 9 Double DB hang clean & jerks @2 x 15/10kg
TC:16 min
