10 Minutes: 5×5 weighted strict pull ups
NOTE: If 5 strict pull ups aren’t possible, complete 5 sets of max rep pull ups
“The Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set;
if you must drop after the Overhead movements, it’s allowed –
just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
630 Skills: Ninja night–Front falls, side falls, back falls, forward rolls, backward rolls, and how to stand back up safely (aka the master’s lift)