1. Warm-up
2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row
2. Strength
Back Squat
Speed Work
8×3 @ 67.5%
3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
——–Optional——–
4. Accessory
15/10 Strict Muscle Ups
“For Time” but avoid failed reps at all costs
Then
7×3 Pull Overs on Bar
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