CFCF TUESDAY

JP. Welcome back man! Glad to have you back even if its only for a week!

Warm up: 20 ring rows, 20 pvc pass thru, 20 kb clean and jerk (10 per arm), 20 kb snatch (10 per), 20 band pulls, 2o back extension, 20 situps, hip mobility x10.

STR/WOD:

**6 rounds**

3 push jerk, rest 1 min
10 pull up, rest 1 min

Take your time during this workout. During the pull up section feel free to use a variation of grips and or styles ie- L pull up, weighted pull up, towel pull up, chin up, dead hang, chest to bar, butter fly, etc...

Then

4 rounds

10 heavy 1 arm db snatch (5 per)
rest 1-2min
15 unbroken k2e