A. Muscle Up Tech
50 Thursters 45 lbs
30 Pull Ups
A. 5×2 pause clean. (3sec hold at the knee on the way up) Heaviest possible but no misses!
B. 5×3 CleanJerk. (Squat clean straight into a split jerk – like a thruster )
C. Clean Pull 3×3 @ 100-110% (controlled pull until power position then EXPLODE. Hold on to bar and control all the way to the floor. Touch and go if possible. )