Thank you Sir, may I have another!
3 SUPER SETS OF:
Press @ 70%, 80%, 90%
Weighted Pull Ups @ 70%, 80%, 90%
Rest as needed between sets.
4 Rounds each for time:
10 – Unbroken Hang Power Clean (AHAP )
1 – 100 Yard Shuttle Run (5-10-15-20 yard increments)
Rest 2 minutes between rounds