| STRICT PULLING STRENGTH (25:00) |
| — PERFORM Part 1, THEN MOVE ON TO Part 2 — |
| 1) Choose 1 of the following: |
| A) Find 1 RM weight strict pull up or Chin Up |
| B) Find Max set (bodyweight) strict pull up or chin up |
| C) 4×3-5 Strict Pull Up or Chin Up |
| D) 4×8 Tough Ring Row |
| Then, |
| 2) Single Arm DB Bent Over Row 3×6-10 each arm (as heavy as possible) |
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| For Time: (15:00) |
| 200 M Run |
| 9 Clean & Jerks (RX: 115/75) (ADV: 155/105) |
| 200 M Run |
| 7 Clean & Jerks (RX: 135/95) (ADV: 185/125) |
| 200 M Run |
| 5 Clean & Jerks (RX: 155/105) (ADV: 205/145) |
| 200 M Run |
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| OPTIONAL ADDITIONAL WORK: |
| A) 1 Max Set of Ring OR Bar Muscle Ups |
| B) 3×15 Cable Face Pull |
| C) 3x 8 – 12 Bent Over Back Flies |
