Big Bad Keith!

Bad Boy Keith!

A. Conditioning:
9 unbroken power cleans
1 minute rest
7 unbroken power cleans
1 minute rest
5 unbroken power cleans
* only allowed to go up in weight if the set is done unbroken
* focus is on speed and efficiency reloading the bar to the ground and holding onto the bar
B.  Strength:
5×3 Front Squat
* work up to a heavy 3 rep
C. Conditioning:
For time
9-7-5
Power Cleans 205/145
Ring muscle ups
* 1st sub bar muscle ups
* 2nd sub is 18-14-10 chest to bar pull-ups
* 3rd sub is 18-14-10 chest to bar pull-ups