| Warm Up |
| 3x: 200m Row + 8 Dive bomber push ups + prone scorpion x 8 2x: Barbell high pulls x 8 + Muscle cleans x 8 + front squats x 8 + strict press x 8 |
| Strength |
| – Hang Power Cleans: 3-3-3 Then: – Front Squats: 3-3-3 Then: – Push Jerk: 3-3-3 Then: HPC and Jerk: 3-3-3 |
| Work |
| Complex: – 5 Burpees – 5 DB High Pulls – 5 DB Muscle Snatch – 5 DB Squats at shoulders – 5 DB Press – Rest 2 minutes |
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