| STRICT PULLING: (10:00) |
| A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) |
| WARM UP FOR CLEAN (5:00) |
| EMOM 7: |
| 1 Clean from Floor + 1 Hang Clean (squat or power is acceptable) |
| *Athletes should build |
| *Start at or around 40-50%, or at a weight with emphasis on technique |
| METCON: (20:00) |
| 3 Rounds: |
| 10 Deadlift (RX: 60% of 1 RM) (No heavier than 275/185) |
| 12/9 Cal Bike |
| Rest 4:00 |
| 3 Rounds: |
| 10 Chest to Bar Pull Ups (ADV: 15) |
| 12/9 Cal Bike |
| OPTIONAL ADDITIONAL WORK: |
| A) 3x 6 – 8 T-Bar Row |
