Friday
Supplemental Strength/Power
6 x 3 Overhead Squats
6 x 2 Bar Muscle Ups
6 x 1 Split Jerks

Power

Power Clean + Jerk
9 x 1
Every 1:30

Workout of The Day
6 Minute AMRAP
6 Ring Dips
6 Strict Pull Ups

1 Minute Rest

5 Minute AMRAP
6 Handstand Push Ups
6 Chest to Bar Pull Ups

1 Minute Rest

4 Minute AMRAP
6 Burpee Pull Ups
6 Burpees to a 6″ Target

Supplemental Endurance
12 x 300 Meter Row Every 2 Minutes

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