0:00 - 25:00
A)
Front squats 5 x 3 @ 70% + 10kg
With
3 x 8/10 dumbell shoulder press
-make sure your trying to add weight or reps on your strict press
35:00 - 56:00
B)
5 rds
For time:
1 rd "DT"
20 x cal row
(21 min cap)
"DT"
12 x dead lifts (155,105)
9 x hang power cleans " "
6 x push jerks " "
Optional accessories
1)
5 x max muscle ups
With
5 x 6-12 reverse grip barbell rows
2)
5 x 10 bent lateral complex
With
5 x max ghr