Pull-Up Conditioning/Assistance Work
12 Minute AMRAP
3 strict pull ups*
9 push ups
12 Russian KB swings 70/53#
If you were able to perform 3-9 strict pull-ups from your test, this is your RX; if you were able to perform 10+ strict pull-ups for your test, you will do a 15# weighted pull-up for your Rx; if you had <2 strict pull-ups (banded or otherwise), you will perform negatives with a goal of a minimum 5-second hold at the top before proceeding to the bottom of the pull-up position.