A)

Strength:

Clean Complex: 3x 3 upright rows + 3 tall power cleans + 3 tall squat cleans

Then

Build to heavy clean pull + Power clean + pause Front Squat 

Conditioning:

3RDS:

10 Power Cleans (155/105)

10 Front Squats

10 BFB

B)

Strength:

5x 6 Strict Pullups + 6 Ring Dips w/ 2 sec at lockout + turn out and 2 sec in bottom of dip

Conditioning:

Every 3mins for 5 sets:

15/12 Cal row

10 T2B

10 Ring Dips

Accessory:

Banded Tricep Extensions: 2x 40

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