Beyul Training

Workload:

Build up to a heavy single in the following barbell complex:

A1. 2 Clean Pulls + 1 Hang Clean

Deload to 80% and hit the following for 3 sets:

A2. 2 Clean Pulls + 1 Hang Clean

Then:

3 Rounds:

5-3-2
Deadlifts

5-3-2
Weighted Chin-up (Approximately 1/5 of 1 rep max load)

Then:

Row 2000m 

Notes:  Take a look at the picture of the day.  You can see that there is an active pull of the body to receive the bar.  Notice in the picture the bar has reached the apex of its ascent, thus it looks stationary.  At this point the athlete has already initiated pulling themselves under the bar (thus the blur).  You want to be so close in the pull under that the shirt will lip up.  The three keys to a good lift at all times: balanced, fast, and close.