Fitness
Block pulls
5-5-5-5-5
15 minutes working up the ladder
1 negative pull up
1 bench dip
2 OH walking lunges
Add one rep each additional set
Performance
Power clean
3-3-3-3-3
15 minutes working up the ladder
1 weighted strict pull up
1 weighted strict ring dip
2 pistols
Add one rep each additional set
