A. Hang Power clean – 4×3 at 80% of your 1RM Power clean – at knee or slightly above from blocks
61k/134#
B. RDL (clean grip) – build to heavy 5 rep in 5 working sets (straps allowed)
Up to 90k/198#
C. 30 muscle ups for time *
6:25 ripped hand pretty bad
**in least amount of sets as possible, as fast as possible. Meaning, don’t game this for a time that won’t be retestable etc. go big and keep going! Test that endurance piece to the upper gymnastics today with this format.
A. 3 rds afap
4 rope climbs
100 double unders
8:02
E. Assistance work
Reverse hyper 3×20 @25% of back sqT
Done
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