Barbellnastics

Strength

E2:30 x 4

3 Deadlifts + 2 Hang Squat Cleans + 1 STOH

3-5 Pull-ups*

*FIT: Strict + 5 beat swings. PERF: kipping or butterly. COMP: butterfly C2B

 

MetCon

12min AMRAP

FITNESS

12min AMRAP

5 Deadlifts 95/65

5 Hang Squat Cleans 95/65

5 STOH 95/65

15 Ring Rows

 

PERFORMANCE

15min AMRAP

5 Deadlifts 135/95

5 Hang Squat Cleans 135/95

5 STOH 135/95

15 Pull-ups

 

COMPETITION

15min AMRAP

5 Deadlifts 165/115

5 Hang Squat Cleans 165/115

5 STOH 165/115

15 C2B Pull-ups