Skill
Pendlay Rows (4x8@60-70 1Rm)
WOD
10 min AMRAP
20 power Cleans (75/115)
15 Pull ups (2 Strict)
10 Hand Stand Push ups
*Rest 2 mins* add Lbs
10 min AMRAP
20 Front Squats (95/135)
15 Bent over Rows
10 Hand Stand Push ups (2 Strict)
THUS IS IT: still deloading but putting in some work. Try to get close to Rx but more importantly, put in the rounds. There is a rest but have lbs waiting to be added. Notice we are trying to get a couple strict body weight movements. If you cannot do bodyweight please do the kips and then lower as low as possible To work the negative resistance. LETS ROCK!!!