6 Rounds
8 Unbroken Strict Pull ups
Rest 2:00 between sets
*Add band assistance as needed to maintain unbroken
*Rounds 1 & 4: Double overhand grip
Rounds 2 & 5: Double underhand grip
Rounds 3 & 6: Mixed grip (one over, one under)
10-9-8-7-6-5-4-3-2-1
Clean and Jerks 95/65lbs
Each set must be unbroken and athletes must drop the bar between sets. If a set is failed, the athlete must restart the set.
Feel: Gas
Pace: Reach
Target Score: Sub 7 minutes
Firebreather Score: Sub 5 minutes
Pause At the Knee Squat Clean + Split Jerk
7×1
Spend 1-2 minutes slowly flushing on a machine between sets.)
Lower the bar down to just in front of your knee cap with the torso getting out over the bar, so you have to mimic getting back to power position as you would from the floor.
400m Run
Then 3 rounds of:
10 Plate Ground to Overhead
8 Ring Rows
4 Burpees