It’s the return of the strict pull-up complex you saw last week, along with some hang power cleans for “all the fun of cleans with none of the burden of squatting or that pesky first pull” (well, only a little pulling from the floor). Hooray!

This met-con piece will be fast and furious with high power output for those with a mastery of all three movements. For those of us working on one or all three of the exercises it will be about moving well to create power and height both on the barbell and the box (aim to land above parallel on the jumps and not in a crumpled squat), and choosing a scaling option for the bar muscle-ups which challenges you but also allows a fairly constant pace of movement without too much standing around staring at the bar.

Enjoy.

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WOD For 04-18-19:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 3 Hang Power Cleans: climbing

2) Strict Pull-up Complex: 1 Scap Pull-up + 1 Lat Activation + 1 “One-Half’ Strict Pull-up + 1 Strict Pull-up


*For the pull-up complex add 1 rep every round if possible: 1+1+1+1, 2+2+2+2, 3+3+3+3, etc...


-then-


3 Rounds For Time:

7 Hang Power Cleans @ 165/115 lbs

11 Box Jumps @ 30/24 in

7 Bar Muscle-ups