***You should be adding load to the Deadlift and Hang Clean weights from last week (sets of 3 reps last week and sets of 2 reps this week). The percentages should be 80+ % of max for both lifts

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Deadlifts TnG
2 Hang Power Cleans
20 Russian KBS (70/53 or “unbroken” weight)
1 Pull-up every 10 seconds x 6 sets (choose challenging load)

B. On your own after class:
AMRAP 3 min (Rest 2 min) Repeat AMRAP 3 min:

4 Kipping HSPU (ADV 6/3’’ deficit)
8 Pull-ups (ADV CTB)
9 Power Snatch (75/55)


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San Diego, CA 92109

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