A.In 10 MINUTES – Find a max Weighted Pull Up (Beginners do static chin over bar holds AMSAP x 5 OR Weighted Nemgatives 5 x 3 reps OR Body Weight negatives 5 x 3 reps, rest 90 sec btw each set)
B. In 10 MINUTES – Clean Pulls – 5@65%, 5@75%, 5@85%,3@90% 3@90% (work on technigue)
For Time:
10-8-6-4-2- Power Cleans 155/125
20-16-12-8-4 Waiters Lunge 53/35 (advanced use two KB)
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