EMOM 12: Dubs, RKBS, Strict Pull-ups

Sandbag Carries

Athletes will have 12 minutes to work on "sandbag carries." The focus should be about understanding the hinge/lapping.

*Athletes may increase in weights as their technique allows.


Every minute on the minute, for 12 minutes alternate between the following:

Minute 1: :40 max effort double unders
Minute 2: 21 Russian KB swings @ heavy
Minute 3: :45 max effort banded strict pause pull ups