I do not cease to give thanks for you, remembering you in my prayers, that the God of our Lord Jesus Christ, the Father of glory, may give you the Sprit of wisdom and of revelation in the knowledge of him.
– Ephesians 1: 16-17
Tempo Pull Ups:
Pull Up Negative w/partner
Tempo Rx: 41X1 (4 sec Negative, pause 1 sec, explosive pull, pause 1sec w/chin over bar)
3 sets of ~5 reps
5 Hang Power Cleans…Partners encouraged!
3 min. Pull ups (Comp: reg. or C2B) (Mach: Jumping)
2 min: Comp: Power Clean (65-70% of strength) Mach: Russian KBS
1 min: Wall Balls