| Thursday |
| Warm up |
| – 3x: Band walks x 12/12 + Banded squats x 10 + weighted arm circles x 12/12 – 3x: Hang muscle clean x 5 + hang power clean x 5 + FS x 5 (add weight if needed) |
| Strength |
| – Hang power clean: 5-4-3 (1 front squat on the last rep of each set) – Hang clean: 3-3-2-2-1 Once finished, if others are still lifting: – Barbell bent row x 10 – Barbell RDL x 12 |
| Work |
| 1) 6x 20/10 Row sprint 2) 3x: Heavy farmer carry >< + Heavy goblet squat x 12 3) 3x: Dual DB push press x 8 + mt. sliders x 30 4) 3x: B.A.R (Bike 500m if traffic) + Slams x 12 + DB Z press x 12 |
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