Strict Pullups (4 x 8)
-These are strict Pull-ups with conventional grip.
-Focus on full range of motion with each rep.
-Heels together, glutes are engaged.
-Scaling option is Resistance band strict Pull-ups
SUPERSET each set with Dips
Dips (4 x 8)
*Advanced athletes will perform Strict Ring Dips w/ Full ROM
*Other options are;
Bar dips/Banded Bar dips/Box dips
Clean Regression Complex (7 x 1)
3 Power Cleans + 3 High Pulls + 3 Clean grip deadlifts
-Warm-up and start working @70% 1RM Clean.
-Increase the weight %5 each round only w/ good FORM
Metcon (AMRAP - Rounds and Reps)
7 mins AMRAP
5 Clean & Jerk(135/93)
Rx+ (165/113), Burpee OTB
Scale T2B w/ K2C-K2E-Tucks