Pull Up Practice & A Running, Wall Ball, Hang Power Clean Combo

Friday 5.6.15


  • 3×10
  • Strict Pull Up/Banded Pull Up/Ring Rows

Accessory Work:

EMOM 8minutes

  • 3 Muscle Ups/6 Pull Ups or Chest to Bar/6 Ring Rows
  • 10 Box Jumps 24″/20″

Metabolic Conditioning:

12minute cap

  • 800m run
  • 50 wall balls 20lb/14lb
  • 30 hang power cleans 60/40kg (FF:40/25KG)

Post loads, reps and training notes to comment section below. 

Sharing is Caring ;)
  • Fee says:

    A: busted out some strict P/U on the red band.
    B: consistently got 4 pull ups, but tried C2B and only managed a few.
    C: 8:48 RX. Cleans were tough, but great workout.
    Have a great weekend everyone

  • Ivan L says:

    A. 6/4,5/3/2,5/3/2
    B. 6C2B and 10 box jumps every minute? Yeah right. 3-4 “big” C2B with extra shoulder opening (still trying to do muscle-ups and coming up short) and 3-4 box jumps.
    C. 9:58 @40kg cleans. To be honest I feel a bit soft going with that option, but we have our old fogies Masters League workout tonight. It includes 15 snatches and rope climbs so I figure that’s a reasonable excuse for looking after my arms (but see A and B above).

  • Emma says:

    First session back for two weeks after 12 days of asthma and sick. I really just wanted to do something light.
    A. ring rows
    B. ring rows and three box jumps
    C. 11.29 did 20 cals on the bike instead of the run
    The session was not as bad as I was expecting, it felt good to be back.

  • tim says:

    a) 3 sets of 4/4/3 (struggled)
    b) 6 C2B but no box jumps
    c) Finished just inside time cap Rx

  • Brendo says:

    A: 10, 8+2, 8+2
    B: Tried ring muscle ups and couldn’t even get one (refer A above) so went back to C2B. Managed to just get 6 each round, but forget about getting anywhere near 10 box jumps
    C: Dayum! Finished in 11:38 Rx, but dayum! Tried to keep up with Fee, but she shamelessly disrespected me on the wall balls.

    With all the noise, you could be forgiven for thinking we were on safari this morning…

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