
Thursday, 9/9
September 8, 2021
Saturday, 9/11
September 10, 2021Warm Up
3 Rounds
6 Hanging Scap Retractions
12 OH Band Pull Aparts
6 Dolphin Push Ups
12 Mountain Climbers
Prep (9 minutes)
Baseline Test Pull Ups and HSPU
1×400 M Run
2×6 Kip Swings+:15-:30 HS Hold
2×3-5 Pull ups+2-3 HSPU
1:30 Max HSPU
Rest 3:00
1:30 Max Pull Ups
Met Con
AMRAP 16 minutes
Run 400 M
Max Unbroken HSPUs
Run 400 M
Max Unbroken Pull Ups
Score by total PU/HSPU
Mobility
2×1 Min OH Band Stretch/side
HSPU Testing Options:
Strict
Kipping
1-2 Ab Mats
Push Ups (full ROM without resting on the floor)
Pull Up Testing Options:
CTB
Chin Over bar
Strict Band Assisted Pull Ups
In Met Con:
Scale PU to 5 Band Assisted or 15 Jumping Pull Ups
Scale HSPU to 5 limited ROM or 15 DB Push Press