A) Jerk Drive + Split Jerk: Build to a heavy single for the day

B) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts

Then perform 3×2 @90% of the heavy set (Note: your drop set percentage is based off of external weight plus bodyweight, if you’re not achieving much external weight on the heavy set and the drop sets will look fairly similar in volume to C then skip the drop sets and move to C – if you’re unsure then ask on the Facebook group)

C) Pronated Chest to Bar: 5x 90% of last weeks best set; Rest 1-2 minutes


18 minute EMOM
1 – 6-10 C2B Pull-Ups + Max Wallball @30/20-lbs
2 – 4-6 Strict Ring Dips + Easy Bike
3 – Easy Bike

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