A. Pull-up strength:
- 4 max effort sets of pull-ups (or foot-assisted ring pull-ups) – may be kipping
- 3 max effort sets of single-arm ring rows (scale to bent-over KB/DB rows). Use a weight that puts you in the 5-15 rep range.
Do your weaker side first, and just match the reps on that arm with your stronger arm.
B. 10 minute AMRAP of:
6 hang power cleans (135/95, or scale to 40% of your back squat, whichever is less)
12 barbell front rack lunges (stationary)
12 knees-to-elbows.