a ) Main strength
Final week

Strict press
12-10-8-6-4-2

— start light and build heavy double

b ) Accessory strength /back-arms/

3 sets
8-10 Barbell pendlay row@heavy
10-10 Single arm seated banded row

3 sets
10-10 Seated concentrated biceps curl
15-15 Banded OH triceps extension

c ) ‘Burn out’

For time

50 DB hang muscle clean to press@2x15/2x10kg*

*every break = 20 Banded pull apart@red