Clean & Jerk, Front Squats, Wallballs, and Pull-ups 01.14.2015

Fitness:
Front Squat
5×4
*Working sets x rep, moderate to heavy, build load 2:00 rest intervals.

3 Rounds
Max Strict Pull-ups
20 Wallballs (20/14)
*1:00 between rounds. If you don’t have +5 strict pull-ups, sub 8-12 negatives per round.

Competition:
Clean & Jerk
5×3 @ 70-80%
*Full + Split, try to get at least 1 set @ 80%

2 Rounds
Max Strict Ring Chin-ups
20 Wallballs (20/14)
*1:00 rest between rounds. If you don’t have +5 strict pull-ups, sub max ring rows with feet elevated.

2 Rounds
Max Strict Ring Pull-ups
20 Wallballs (20/14)
*1:00 rest between rounds. If you don’t have +5 strict pull-ups, sub max ring rows with feet elevated.

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