TRAINING:
1) Work towards 1 rep max Back Squat (record weight)
2) 4 rounds, 2 minutes of constant effort per round:
2-arm Kettlebell Clean and Push Press @ 12kg or 16kg
3) 3 rounds:
5 x Dead hang Pull-up, rest at bottom for 30s or so.
4) 3 rounds:
As many as you can, Dead hang three finger Pull-ups
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