10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 wall Squats
Then:
Warm up Olympic Complex
6x reps of the following, try not to put the bar down.
Deadlift
Hang Clean
Front Squat
Jerk
Overhead Squat
Snatch
2 rounds @ 55- 95#
Then:
IWT
10x Clean & Jerk 50% 1RM + 500m row, 2:00 rest,
3 Rounds
Then:
10x Front Squat 70% 1 RM + 60 sec all out Airdyne 2:00 rest, 3 rounds
Then:
8x Single Arm Horizontal Row FST, feet on bench 4x per arm
8x Ring Dip +
8x Hanging L-seat
8x Ring Push Up
8x HSPU use bar in rack to spot movement with Legs
3 rounds of all rest as necessary