SWOD Thursday 11.07.2019

Accessory Work:

A. Every 2 minutes x 10 sets
Hang Squat Clean + Clean
*Sets 1-3 x 2+1 @ 60-65%
*Sets 4-6 x 2+1 @ 70-75%
*Sets 7-8 x 2+1 @ 80-85%
*Sets 9-10 x 2+1 @ Max For the Day

B. 4 sets of:
Strict HSPU x 5-10 reps (Add deficit if 10 reps is easy)
– Rest 30 seconds –
Bar Muscle Up + CTB Pull Up + Pull Up x 3+5+7 (Aim for unbroken)
– Rest 30 seconds –
GHD Sit Ups x 15-20 reps
– Rest 90 seconds –