Strength
Press
4×3 Strict Press @80% of 1rm
2×7 Strict Press @65% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
*
WOD
3 Rounds
3min Clock
Row/Run 250m
ME Strict Pull Ups
Rest 1 Minute between Rounds
Score = Total Strict Pull Ups
*
PEAK
1 Clean with 3 second pause below knees straight into Clean Pull + 1 Clean
NOTES: This is a pause into a Clean Pull – not pause into a Clean.
Then followed by a drop – reset – Clean