WARM
std warmup
15 wallball 14#
MAIN
A. Work to a heavy bear complex in 3 sets (4-5 min b/t sets)
each set is 7 reps of
{
clean
front squat
Shoulder to overhead (I did a few presses, then jerks)
back squat
Shoulder to overhead
front rack,
touch-n-go
}
1st set at 115, then 2nd set at 125 (failed after 5 reps), 3rd set 115
B. 3x10 strict pullups
1st set unbroken, 2nd set 8+2, 3rd set 4+3+3
I added
C. 3x3 ring dips
D. 2x HS Hold
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