5RFT: Air Squats + DB Push Jerks and Pull-ups

Front Squat

Athletes will have 12 minutes to complete the following:

3 sets of 10 reps at 55% of their 1RM.

*If athletes are using the RPE scale, work to a 5 out of 10. This week should be only a slight increase from last week.
** This is week 2 of a 7-month cycle. The emphasis is position and speed. NOT LOAD!!

WOD

5 Rounds For Time:

29 Air squats
11 DB push jerks @ moderate
7 Strict pull-ups **

*16-minute time cap!!

**Athletes may perform 4 BAR MUSCLE UPS in place of the 7 strict pull-ups if their coach agrees