- July 20, 2026
Skill
5-7 max sets of:
strict pull ups, banded strict pull-ups, ring rows, kipping pull-ups or weighted pull-ups
rest 1-2 minutes between sets
You get to choose your version of pull-ups today depending on where you’re at with this skill. Choose a version that allows you to complete atleast 4 reps in every set. If you’re wanting help with c-kip or butterfly pull-ups make sure to talk to your coach!Workout of the Day
5 rounds of 3 minutes on 1 minute off
12 deadlifts
9 hang power cleans
6 front rack lunge steps
You’ll want to select your weight today based on the lunge steps. Make sure to choose a weight that you can keep unbroken for the 6 reps throughout the workout. After choosing your lunge weight spend some time practicing smooth hang power clean reps as well. If you have trouble with the front rack position feel free to do the lunges with a dumbbell or kettlebell or do them with no weight.
standard:95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.