DogFit

Training of the Day
A.) Front squat / Drop Squat
1 F.S. @ 90% 1RM followed immediately by 8 drop squats at 60%

Rest 90 seconds, repeat 6 times.
*note, you will need two bars set up next to each other for this

B.) Clean/Pull up ladder AMRAP……
Do 1 squat clean at 80% of 1RM
Do 2 pull ups,
2 Squat clean
4 pull ups
3 squat clean
6 pull ups
4 squat cleans
8 pull ups
5 squat cleans
10 pull ups
6 squat cleans
12 pull ups

Continue increasing squat cleans by 1 and pull ups by 2 for 10 minutes

Competitor Supplement
On every even minute

2 snatches ( 80%1RM) / 2 muscle ups every odd minute

for 14 minutes