A. Hang Muscle Clean + Hang Power Clean + Hang Squat Clean
*Increment your weight across the sets and discard the weaker lifts as they become limiting.
B. Death by Gymnastic Pull
*Pull-up (strict, kip, C2B), Muscle-up etc.
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A. Pause Front Squat + Front Squat (1+2) *5 heavy sets. B. Ascend for 10 minutes: 1 Bar Muscle-up 10 One Leg Squats 2 Bar Muscle-ups 10 One Leg Squats 3 Bar Muscle-ups 10 One Leg Squats *Continue on with the format. C. Optional: Run Big Loop *Find a friend and try to improve on your last effort.
