WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
2RM PULLUP
ACHIEVE 2RM USING BANDS, BODYWEIGHT, ADDED WEIGHT
AFTER 2RM WITH BANDS: 3X3 ON BARBELL/RACK/BOX
AND 3X3 JUMPING PULLUPS WITH 3-5 SEC. NEGATIVES
AFTER SUCCESSFUL BODYWEIGHT REPS: 3X3 NEGATIVES
AND PRACTICE KIPPING
AFTER WEIGHTED: PRACTICE BUTTERFLY PULLUPS
OR 30 KIPPING PULLUPS

DT
5 ROUNDS
12 DEADLIFTS 155/105
9 HANG POWER CLEANS
6 PUSH JERKS

COOL DOWN:
INSTRUCTOR LED