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Reverse tabata pull-up skill work, the only time 10 seconds is longer than 20

A. Power clean skill work
(1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each.
2. high hang power clean, above knee power clean, mid shin muscle clean + FS after each
B. EMOTM x 2 power clean + 1 front squat
adding weight each 1-2 min to a solid heavy. post top 3 weights.C. Reverse tabata pull-up negatives;

10x20x8: jump to top of pullup- chin over bar, hold and lower as slow as possible during 10 sec clock, rest for 20 sec clock and repeat for 8 rounds.

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