11/7/2017

Strength: Pull ups
10-10-10 or accumulate 30 reps (weighted, strict, kipping)
:30 sec hollow rock in between sets 

5 rds for load (3 unbroken sets = 1 rd)
1 power clean
1 front squat
1 push press
1 back squat
1 push press
You cannot let go of the bar during your sets. Start light and work up to a heavy load.