Strict Press cluster sets
5 sets
1.1.1.1 (10s rest after each rep)
Build up weight
3 sets
6-8 supinated barbell row
Rest 30s
6-8 single arm floorpress each side
Rest 30s
2 sets
15 bent over reverse flys + 10s hold
15 facepulls
7x1 behind the neck split jerk + tempo OHS (22X1) (start 70% and build up to a heavy single)
Build up a heavy set of 3
Then do 3x1 tempo fs at that weight (33X1)
4 sets
5 x Backrack lunges each side
Rest 60s between legs
For time
10-8-6-4-2
Dumbell hang clean and jerk (2x22,5/2x15)
30 doubleunders after each set
Tc 6 min
3x15-20 weighted hollow rocks (2 small plates in hands)