Strength and Technique

10 Pull Ups (strict)

10 Chin Ups (strict)

10 Dips (strict)

MU progressions

 

WOD

4 min AMRAP:

  • 3 Power Cleans (50/30)
  • 3 Split Jerks

(every time hands come off bar = 3 burpees)

 

2 min rest

 

4 min AMRAP:

  • 3 Hang  Power Cleans
  • 3 Front Squats
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