Strength:
1. Power Clean
1 x 2 @ 80%
4 x 2 @ 90%
2. Clean Pull
3 x 3 @ 110%
Pull-Up Work (Alternate with Strength):
Beg (0 Pull-Ups) : 5 sets of 3 Negative Chin-Ups
Int (1-4 Pull-Ups): 5 sets of 4 Pull-Ups w/ Negative
Adv (5+ Pull-Ups): 5 sets of 2 Wtd + 3 Neg Pull-Ups
Conditioning:
1,000 Meter Row Time Trial (Go all out!)
Post your scores to the Whiteboard.
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