Every 4 mins for 28 mins do:
Run, 400 m
12 Pull-ups
8 Hang Power Cleans, 155/105 lbs
Goal: maintain similar time each round
Post Work
3 rounds for quality of:
10 Scap Pull-ups
15 Band Pull Aparts
Hollow Hold, 20 secs
Every 4 mins for 28 mins do:
Run, 400 m
12 Pull-ups
8 Hang Power Cleans, 155/105 lbs
Goal: maintain similar time each round
Post Work
3 rounds for quality of:
10 Scap Pull-ups
15 Band Pull Aparts
Hollow Hold, 20 secs
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