Warm up - couch stretch, straddle hamstring stretch, pigeon stretch, twisted cross stretch, 10 single arm DB hang clean and jerk, 2 rounds of: 10 shoulder rolls + 10 barbell power clean and 10 barbell jerks + 25 Du’s
5 Rounds (1:1 each round)
100 Du’s
25/20 Calorie Ski Erg
15/12/9/6/3 Power Clean and Jerk (Start at 135/95 and increase weight each round! (135/185/225/255/275))
Strict Pull Ups
3 x 8 @same weight
Trap Bar RDL
1x8,1x9,1x10,1xMax reps @same weight
Iliac Row (whatever method you want)
1x8,1x9,1x10,1xMax reps @same weight
Dante Row
1x8,1x9,1x10,1xMax reps @same weight
Chest Support Rear Lateral
8x8 with 15 sec rest between sets