Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 1 Lap/ Row 250 Meters
Squat Cleans (135/95 lbs)
