Strength
Power Clean 5/5/5
These are touch and go. No resting on the floor in between reps.
Conditioning
complete as many rounds in ten minutes as possible
10 chest to bar pull ups
10 clapping pull ups
10 Jumping lunges
Cool down
complete one minute aggregate work on Front lever progression, L-hang or tuck-L.
Beginners can do Jumping pull ups and Push ups from the knees.
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