Mix Flow BB tech / Kip Play
8 Pendlay Rows
10 Kip swings
*Work up in weight as long as you can hold strict form!
10 Pull ups
Max hang Power cleans in remaining time
*REST 3 Minutes
*Must hold Rx standards AND C2B pull ups
*Score is HPC reps
*You should get at least 30sec on the barbell, scale accordingly if not.
BB FOCUS: Smoother more controlled reps rather than rushing and half repping
Bike: reduce cals or ride for 1:45min
PU: Reduce reps to 7-8 or 10 ring rows – no bands today
HPC: reduce load to hang on for bigger sets