1) Clean and Jerk 5X1@80%, R45, then 5X1@85%, R60 STRICT


2) Clean Pull 5X3@90-110% 1RM Clean


2) In 12 minutes:

ME Strict HSPU/Kipping HSPU

30 Double-under penalty for dropping off the wall, may sub push-ups, with a 40 dub penalty and an 8:00 cap


*Notes: Alternate strict and kipping sets. So, UB strict set, dubs, UB kipping set, dubs, strict, dubs, kipping dubs, etc…


3) 5 rounds:


12 Toe-to-bar

24 KBS

Rest 1:00