A) 3 sets/Giant set:
20 Db prone rows
10 Floor press
10 Tempo goblet squats (3-4 sec on way down)
–
B) For time:
10 Power cleans @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
20 Box jump overs
10 Power clean + jerks
20 Pull ups
10 Power cleans
20 Box jump overs
-Rest 3mins-
10 Hang power snatches @L1=25/15kg – L2=30/20kg – L3=35/25kg – L4=43/30kg
10 Burpee box jump overs
10 Hang squat snatches
20 Pull ups
10 Hang power snatches
10 Burpee box jump overs
–
C) 3 sets/super set:
15 – 20 Banded tricep pushdowns
Max box dips