Friday- Hang Clean + FSQ Chains/GH Raises + Pull/Press Stamina
A. Hang Power Clean Above knee.Hang Power Clean Below Knee, 1.1, build to a tough set, drop each from the top
B1. Front Squat @ 20X1, 4 x 4 reps, w/ 60#’s of chains total, build over 4 sets, all tough, rest 20 sec
B2. GH Raises @ 50X1, 4 x 6-8 reps, rest 2 min
+
14 min EMOM
1st- 5 Strict CTB Pull Ups
2nd- 5 Deficit Kipping HSPU's

A) 165, 185, 205, attempted 225 twice, got the above the knees power, but from bellow the knees i squatted under.

B1)185 + chains, 205+, 225+, 245+X3... just missed the last one... couldn't really get a full breath of air and core gave out around parallel.
B2)6,6,7,7 last week these got my hammies big time. 

EMOM

done... forgot to measure the deficit on the HSPU... i used a think 45# bumper plate per side... i think they are 4"-4.5".