3 Rep Max, Then 1 Rep Max Power Clean Then 30 Power Cleans On Cadence @ 75% Of 1RM 1 Rep Every 20sec
Every Minute On The Minute For 10 Minutes – 3-6 Strict Chin Ups Then Handstand Walk Practice Or Progressions Then “Row,
3-3-2-2-1-1 Dead Lift 3 x 10 Push Jerks Between Sets (Light, For Technique) Then For Time 20 x Complex Of: – 1
3-3-3-3-3 Pause Front Squat 5 x 15 Ring Dips Between Sets Then 30-25-20-15-10-5 (15 Minute Time Cap) – DB Snatches @ 30/22.5kg
“Rich” For Time – 13 Squat Snatches @ 155/105lbs, Then 10 Rounds – 10 Chin Ups – 100m Sprint, Then – 13
50 Strict Handstand Push Ups On Cadence 5 Reps Every Minute For 10 Minutes Then 30 Muscle Ups On Cadence 3 Reps Every
5-5-5-5-5 Back Squat 5 x 8 DB Bench Rows Per Arm Between Sets Then In Partners, For Time (20 Minute Time Cap)