Friday. 4.14.17

MOB: Dynamic mobility
WU: 5 pullups. 5 BB power cleans. Review Floor Press.

S: Floor Press. 4×6@50% of your bench press 1RM. Move the weight EXPLOSIVELY. 2-3 minute rest between sets.
C: AMRAP in 10:00 of:
1 Clean (squat or power) at 90% of your Power Clean 1RM
3 pullups
1 Clean (squat or power) at 90% of your Power Clean 1RM
6 pullups
1 Clean (squat or power) at 90% of your Power Clean 1RM
9 pullups

1,12; 1,15; 1,18, etc… how far can you get in 10:00?

Option 1: Jumping pullup (head 6″ below bar)
Option 2: Pullup sub of choice
Option 3: Weight of choice, pull-up sub of choice

PWMOB: Lax ball in C/S/B/Forearms. Roll out lats. Stretch hamstrings, hip flexors.

Advanced: C2B pullups
Endurance: None

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