WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
4RM PULLUP
ACHIEVE 4RM USING BANDS, BODYWEIGHT, ADDED WEIGHT
AFTER 4RM WITH BANDS: 3X5 ON BARBELL/RACK/BOX
AND 3X3 JUMPING PULLUPS WITH 3-5 SEC. NEGATIVES
AFTER SUCCESSFUL BODYWEIGHT REPS: 3X5 NEGATIVES
AND PRACTICE KIPPING
AFTER WEIGHTED: GO FOR A MAX SET OF STRICT PULLUPS AT BW

WOD:
21-15-9
DB THRUSTERS 45/30
DB POWER SNATCHES ALTERNATE ARMS EVERY REP (42,30,18)
DB POWER CLEANS

COOL DOWN:
INSTRUCTOR LED