Two sets of:
Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time)
Banded Lateral Walks x 20 steps in each direction
Banded Hip Bridges x 10 reps
A.
Every 2:30, for 20 minutes (8 sets):
Clean Pull + Clean + 2 Jerks x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-5 @ 75% of 1-RM Clean & Jerk
*Sets 6-7 @ 80% of 1-RM Clean & Jerk
*Set 8 @ 85% of 1-RM Clean & Jerk
B.
Three sets of:
Super Slow Front Squats x 4 reps (last week of these guys)
Rest 3 minutes
Strict Pronated Grip Pull-Ups x 6-8 reps
Rest 3 minutes
C.
Every 5 minutes, for 15 minutes, complete:
Assault Bike x 30/20 calories
Kettlebell Swings x 30 reps 70/55 russian
D.
Two sets of:
Chinese Row x 10 reps @ 21X0 (you can use KB’s or a barbell)
Rest 45 seconds
Seated Dumbbell Press x 8 reps
Rest 45 seconds