Strength:
1. Power Clean
3 x 2 @ 80%
2 x 2 @ 85%
2. Clean Pull
3 x 3 @ 105%
Pull-Up Work (Alternate with Strength):
Beg (0 Pull-Ups) : 4 sets of 3 Negative Chin-Ups
Int (1-4 Pull-Ups): 4 sets of 4 Pull-Ups w/ Negative
Adv (5+ Pull-Ups): 4 sets of 2 Wtd + 3 Neg Pull-Ups
Conditioning: 10 min Partner AMRAP
100m Row
7 Burpees
One person works at a time. Alternate each round.
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