A) Hang Clean
1st: Heavy triple (10 min)
2nd: 85% x 3 x 2 (5 min)
B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)
Now, for a blast from the recent past . . . how much can you improve from 2015.01.15?
10 minute AMReAP of:
KB Get-ups, 1.5 pood/1 pood (24 kg/16 kg)
If you use a dumbbell, the prescribed weights are 55#/35#.
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch (this is similar to low flamingo, but it is done on the floor).