| 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 |
QUICK LINKS
POWERED BY
WE PARTNER WITH
OFFICIAL PARTNER
