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3×5 Pull-Up (negative, strict, weighted)
Shoulder Press 3×3 (go heavy!)
For Total Time:
250m Row (x4, rest 45 secs between efforts)
accumulate 60 secs in an L-sit
*Time starts during first 250m row sprint, do ALL 4 row sprints with 45 secs rest between them, immediately after last row sprint begin to accumulate 60 secs in an L-sit, time stops when you have 60 secs in the L-sit.
20 mins to find 1RM Clean (NO power cleans today).
5 DB Deadlifts (40/25#)
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Press
*You may combine 5th deadlift into first HPC, you may combine 5th HPC into a Squat Clean for first Front Squat, you may combine 5th Front Squat into a Thruster for the first Push Press on each set.
Jerk – heavy single
Power Snatch – 70% x 2 x 2, 75% x 1 x 3
Push Press – 75% x 5, 80% x 5 x 2
20 Russian KBS 2/1.5
Rest 90 Seconds between each round
4 Rounds (not for time)
5 1/2 FL Pulls
5 L Pull-Ups -or- Wide Grip
6 Hanging Windshield Wipers
Rest 10-20 secs between exercises and 2-3 mins between rounds