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3 Way Hip Stretch x 3
–Row :45 sec
–7 PVC OHS
–7 Deadlift (barbell)
–7 Hang Muscle Clean (barbell)
Snatch + 2 Overhead Squat
Use the heaviest weight you can for each set.
Rest as needed between sets.
20 Minutes to build to a heavy set.
For time:
Row, 1000 m
50 Overhead Squats, 115/75 lbs
25 Hang Power Cleans, 115/75 lbs
Goal: Sub 13 Minutes
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Laying “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
–Barbell Good Morning
–2 x 15 (light weight)
–AbMat Sit Up
–2 x 25
