Clean Complex

3 hang squat clean
3 push jerk
90 sec rest
x 5 sets
65% of max
Fast reps

Lower Structural Strength

12 romanian DL 115/75 @40x1
30 sec rest
10 RNT split squats Left Leg 35/20 DB in Goblet
10 RNT split squats Right 35/20 DB
30 sec rest
12-15 back extensions @30x1
90 sec rest
x 3 sets

Sport

2 rounds for time: 80%
10 strict pull ups
10 single OH walking lunge L
10 strict hspu
10 single arm OH walking lunge R
20 hand realse push ups
1000m airbike