Warm Up:
Run or Row
3 Rounds w/ empty bar
10 clean grip deadlifts
10 clean pulls
10 hang cleans
Strength:
E2M20M
Hang Clean & Clean
Sets 1-3 60- 70%
Sets 4-6 70- 75%
Sets 7-8 75- 80%
Sets 9-10 80- 85%
Cash Out:
4 Sets
Single Arm DB Press 4-6 reps
rest 45 secs
Single Arm DB Row 10- 12 reps
rest 45 secs
Bent Over Fly 15 reps