Every two minutes for twenty minutes (ten sets), complete:
Start at a moderate loading and work up to a two rep max. Feel free to work with a couple partners for this component so long as each athlete is comparable in load. These are intended to be weightlifting doubles, meaning athletes will reset between repetitions.
Butterfly Pull Up Practice (fifteen minutes)
The coach will set a fifteen minute clock and athletes will work at improving efficiency in the butterfly pull up. If you don’t yet have this skill work towards getting closer to the butterfly pull up. If you have the skill work on increasing the cadence of the repetitions.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11th 2007.
Three rounds for time:
30 Cleans (95/63)
30 Pull Ups