STRENGTH/SKILL

4 sets:

Back Squat x10 reps; build

rest 2-3 min after each

F: 10 reps @30x1 tempo; will be light - dial in technique

P/S: Build

WOD

10-12min Total:

2 min on, 2 min off 3 sets [10-12 min total]

2 min AMRAP

Set 1:

3x Front Squat

3x Strict Pull Ups

Heavy

165/110#

Rest 2 min

Set 2:

4x Hang Squat Clean

4x CtB Pull Ups

Moderate

135/95#

Rest 2 min

Set 3:

5x Hang Power Clean

5x Chin Over Bar kipping [any style] Pull Ups

Light: 95/65#