Warm up 10:00
Then: Olympic Complex
6x DL
Clean
F Squat
Jerk
OHS
Snatch
2 rounds @ 65- 95?#
Then:
IWT
10x Clean & Jerk 70% 1RM + 500m row, 2:00rest,
then
10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds
then
8x Pull up + 8x Dip+ 8x Sit up+8x Push Up + 8x KB Swing four rounds, 1 min rest between rounds.
