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Friday 4/14/23

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STRICT PULLING: (10:00)
3×3-5 Strict Chin Up or Pull Up
Every 2:30 x 5: (20:00 Clock)
5x 3 Clean + 3 Jerk (perform 3 cleans, then do 3 jerks)
*Athletes should build — Not Touch and Go
Straight into…
Deadlift — every 2:30 x 3 (7:30)
5 Reps, building to a moderately heavy set of 5
METCON (15:00)
15 – 12 – 9 – 6 – 3
Burpee Box Jump (RX: 24/20)
Chest to Bar Pull Up
OPTIONAL ADDITIONAL WORK:
A) 5x 2 Touch and Go Unbroken Rope Climb
B) 3x 6 – 8 T-Bar Row

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