Work up to a heavy set of:
4 (no TNG)
- total of 5-7 sets -
10min AMRAP of:
8 DL (100/70kg)
10 T2B
12 WB (9/6kg)
Every 30sec. for 6min (12 sets):
1 Clean and Jerk @ 80%
Work up to a heavy set of 2 DL (total of 5-7 sets)
4 sets of:
1min ME Squat Snatches @ 50/60/70/80%
rest 90sec.
3 sets of:
6-10 GHR
6-8 ring body saw
8 seated single arm ext. DB-rot. (each side)