3 Rounds
30 Band Pull Aparts
20 DB Up right row
:20 Passive Hang
30 Toe Touches
Then..,
Strict Press
Set 1: 12 Reps :3Neg Light
Set 2: 1 Half rep from bottom into 1 Full rep: 8x thru (16reps)
Set 3: 8 Full reps :3Neg
Set 4; 6 Full reps :3Neg
Set 4: 5 Heavy reps; Drop 30% into 7 reps; Drop 30% into max reps.
Then..,
Clean warm-up
Then..,
7-10 Sets
5 Hang Power Cleans
7 Burpees
30 DUs / 10 SSD /60 S
Rest 60sec
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