Power Clean
3 reps reset after each rep (not TNG)
every 90 sec rest
x 8 sets
4 sets 75%
4 sets add 10-20lbs
Clean Pulls
3 reps
90 sec rest
x 5 sets
90% of max clean add 10lb per set
Pull Super Set
AMRAP unbroken Wide grip pull ups
30 sec rest
10 pendlay row @30x1
90 sec rest
Sport - Sprint
30 cal airbike
20 thrusters 115/75
30 cal aribike
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