4 sets of:
5 Barbell Split Squats (Back Rack) (each side)
Rest 60sec
4-6 single arm DB Press (heavy) (each side)
Rest 60sec
4 Giant sets of:
4-8 Chin Ups
8-12 Hamstring Curls in bridge position (feet on small plates)
12-16 miniband side walks (each side)
10-20 sec star plank (each side)
5/5/3/3/1/1 Push Jerks
Work up in weight, try to go heavier each set
6 sets of:
Clean Lift off + Clean Deadlift + Clean
3 rounds of:
6 single arm DB Push Press
60sec double KB Wall Sit