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Training Plan for Thursday March 8th 2018

A) clean

warm up
- 1 set of 3 - approx 60% of max
- 1 set of 3 - 65%
- 1 set of 3 - 70%

working sets
- 3 sets of 3 @75%
- 2 sets of 3 @80%
- 1 set of 3 @85%

B) 11 min to complete

5 rounds

- 3 strict chest to bar/6 strict pull ups/9 ring rows AHAP
- 20 alternating DB front rack forward lunges - 25-45% bdywt

C) 1 round

- 2 min 90-90 sit per side
- 2x30s lean and loiter

Notes:

- squat clean is prefferred for part A)
- use current 5x10 variations for pull ups in part B)
- be sure to able to perform 10 alt DB lunges at a time in part B)