| STRICT PULLING: (10:00) | |
| 3×3-5 Strict Chin Up or Pull Up | |
| Every 1:30 x 5: (7:30) (15:00 Clock) | |
| 5x 2 Clean + 1 Jerk (perform 2 cleans, then do 1 jerk) | |
| *Athletes should build — Not Touch and Go | |
| Straight into… at the 7:30 Mark | |
| Deadlift — every 2:30 x 3 (7:30) | |
| 5 Reps, building to a moderately heavy set of 5 | |
| **MATCH OR SLIGHTLY HEAVIER THAN LAST WEEK, IF POSSIBLE, BUT NOT CLOSE TO A MAX — should feel heavy, but technically perfect | |
| METCON (15:00) | |
| 3 Rounds: | |
| 12 Pull Ups (ADV: Chest to Bar) | |
| 10 Lateral Bar Burpees | |
| 10 Power Clean and Jerk (RX: 115/75) (ADV: 135/95) | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Every :90 — 2 Touch and Go Unbroken Rope Climb | |
| B) 3x 6 – 8 T-Bar Row |
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