A. Power clean x 1 + Front Squat x 4; build to tough 4 in Front Squat; rest as needed--no more than 5 sets.
B1. Pronated Pull ups strict @30x1; 3-5 x 4; rest 90sec
B2. FLR On ring 45sec x 4; rest 90sec
+
9-7-5
Pull ups
Slam Ball #30
rest 90sec
9-7-5
Pull ups
Thrusters @95
1 comment:
A 135, 155, 185, 205, 220m, 220 Full Clean
B1 30# 4, 5, 5, 5
B2 as rx'd
Pull-up/Slam Ball 1:49
No slam ball so I used an old punching bag, not sure of the weight but 20-30 pounds.
Pull-up/Thrusters 2:18
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