15 minutes, alternating:
1A) 5 Push Press, work to heavy (not maximal)
1B) 10 Ring Row (only 4 sets)

-then-

4 Rds
3 Power Clean @ 50%
4 Hang Power Clean
6 Shoulder to Overhead
-then-
6 Rds
5 Pushups
6 Air Squats
-then-
2 Rds
3 Power Clean @ 50%
4 Hang Power Clean
6 Shoulder to Overhead

Level I
empty bar
assisted pushups
squats to a comfortable depth

Level II
...as Rx'd

Level III
Ring Rows are horizontal
Handstand Pushups
Pistols, alternating

Competitor Homework
2 Rds
Row 1k @ 85%
20 OH Squat @ 95/65
Rest 1:1
***Do not rest between the row and OH squat.  walk up to it and immediately put the bar overhead. Rest with it in the air.
 

image.jpg

First strict Pull-up!!!!!

and It was almost chest to bar. Super impressive high school athlete.   

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