Monday

Continue with Pull Up progressions. Work on the negative, and increase 'load' from previous week.

MAX EFFORT

Front Squat 3,3,3,3+ (70,80,80,90%)

Or:

Front Squat 3,3,3,3 All rounds at 80% of base

WOD

AMRAP in 15 minutes of

3 Cleans (squat)

6 STRICT Pull ups

The clean weight will begin at 70% of your front squat weight. Add weight each round. If you fail, or cannot do the weight reduce to previous round and continue at that weight until WOD time is complete. Pull ups are strict, they must begin in a dead-hang (loose shoulders) and then pull until chin breaks plane above bar then lower or drop from bar. You cannot boumce out of bottom. Good luck and have fun.