Work at 65% of your 1RM, focus on speed and form
65-65-75-65-65 Still bending elbows a bit early...
5 Barbell Complex (95/65 - I did 45#)
(Barbell complex is: power clean, front squat, overhead, back squat, overhead — do not put barbell down during the complex)
10 CTB Pullups
4 Barbell Complex
8 CTB Pull ups
3 Barbell Complex
6 CTB Pull ups
2 Barbell Complex
4 CTB Pull ups
1 Barbell Complex
2 CTB Pull Ups
Post loads and time to comments.
Don't remember my time, but it was 5:something...CTB pullups with thin black band. Should go to red...but they did say to shoot for a 5 minute workout, so mighta been perfect scaling for me.