A.
Warm up
Then,
5 x 3 O/H Squats (Med./ heavy)
B.
Bench Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Russian Twist x 16
C.
3 Rounds
12 L-sit pull ups
9 weighted Ring dips
6 Power cleans
3 Strict press @90%
D.
4 Min. EMOM
Power clean, 2 H. P. Clean, 1 Split jerk
(same barbell weight)
E.
400 Meter run
