Every 3min for 12min (4sets):
3-6 kipping (def.) HSPU
(scale ROM, 1-3 negatives, 1-2 Wall climbs)
5 single arm DB OHS (each side)
(scale to single arm OH rev. Lunges or single arm Front Squats)
Max DU's until 2min mark
4 Sets of:
4 Back Squats (Tempo 30X1) @RPE 8
Rest 30s
3-5 (wtd.) Chin Ups
Rest 30s
Y-W-T hold (15s each Position)
Rest 30s
Build up to a 1RM Push Press
Then build up to a 1RM Push Jerk
Then build up to a 1RM Split Jerk
5 Sets of:
P. Clean (High catch) + P. Clean (low catch) + Squat Clean
@~70%