Complete In Order
Strength:
A) Muscle Clean: 4 sets of 3
B) Clean Pull + Hang Clean + Clean: 7 sets every 2 min. building to a heavy set for the day
C) Deadlift – Work up to 70% then EMOM: 70/6, 90/1, 70/6, 90/1, 70/6, 90/1, 70/6, 90/1
Skill:
A) 14 min. EMOM
E- 5 Narrow Grip Pullups + 5 Wide grip pullups (stay hollow)
O- 5-10 perfect HSPU
Conditioning:
5 rounds
-12/10 cal Airbike sprint
-30 abmat situps
-25m walking backwards sled drag (70/50 total weight)
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