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5 rounds of:

X thrusters (100/65 lb.)

X pull-ups

Rest 1 minute

Rep options: 6, 9, 12, 15, 18 – or more!

10 minute pulling block

For the pulling block, athletes will select two movements for 3 sets of 8-12 reps with 60 seconds of rest. The pulling block will show up regularly, and athletes are encouraged to select different movements each time. Your coach will be prepared to suggest movements for you.

Options for Feb. 20:

Ring rows (weighted, feet elevated, false grip)

False-grip ring pull-ups

Pendlay rows: http://youtu.be/ZlRrIsoDpKg

Bent-over dumbbell rows

Barbell, dumbbell or kettlebell curls

Chest-to-bar isometric holds

1.5s: 1 pull-up and one partial rep – either from the bottom to halfway or from the top to halfway, depending on where you need improvement