January 12, 2018

BBG
4 x 8 Front Squat (begin @ 65% of 1rm FS and build to a heavy set) – rest 2:00

Strength/Skill
A – 4 x 5 Snatch Pull (at or near 100%) – rest :90
B – 4 x 10 Strict HSPU (if 7 are done UB add deficit) – rest :90

Conditioning
4 rounds for time of:

16 Dual DB Cleans (50/30)
100’ Walking Lunge
4 Muscle-ups

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