Clean Pull + Hang Clean: 4 sets @ 90% of max from last week
15-12-9 (5 min. cap)
Overhead Squats (95/65 | R+ 115/75)
Pullups | R+ C2B Pullups
Rest 2:1, then repeat.
Deadlift - work up to 70-80% then...
1 rep every 30 sec. for 8 min.
Every 20 sec from 6 min:
3-5 perfect kipping HSPU for form and technique, focus on active abs and tight glutes and extension at the top - straight lines.