Complete In Order
Strength:
A) Clean Pull + Hang Clean + Clean: Work to heavy set with no misses then @ 90% then one set every 90 sec. x 4
B) Deadlift – work up to 70-80% then…
1 rep every 30 sec. for 8 min.”
Skill:
A) 6 min. – Every 20 sec.
-3-5 perfect kipping HSPU for form and technique
Conditioning:
For time
15-12-9 (4 min. cap)
-OHS (115/75)
-CTB pullups
Rest 2:1 and repeat
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