06/12/2016

Perfomance:

A. Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes

B. Over Head Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.

Competition:

A. Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B. Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes

C. Over Head Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.