A. 4×4 Back Squat- build per set- rest 2 min b/t sets.
B. Weighted Pull-up (Pronated) build to a max
– still working on pull-ups do 3×3 Strict Pull-ups or 3×10 Banded Pull-ups
C. 3×5 Close Grip Bench Press- build per set- rest 2 min b/t sets.
D. Complete 3 Rounds for time of:
Run 400m (3 laps)
A. 5×2 Split Jerk (from rack)- build to heaviest possible; rest as needed.
B. EMOM for 5 min:
2 Cleans (full)@ 90% of max split jerk from A.
C. 15 min AMRAP of:
10 Ring Dips
10 KBS-70/53Posted on: May 18, 2014admin