Warm Up
1000m Row

Stretch hips and mash forearms

Weightlifting
Reverse front squat
-4 sets of 6 @75% 1RM

Olympic weightlifting
Power clean
-2 sets of 3 @ 65%
-2 sets of 2 @75%
-3 singles @85%

Accessory
Hammer hits on tire
-3 sets of 20 each arm

Elevated Kettlebell Romanian Deadlifts
-3 sets of 12 Reps

Cable lat pull downs
-3 sets of 12 Reps

Good mornings
-3 sets of 12 Reps

Reverse grip KB shoulder press
-3 sets of 12 Reps

Back squat jumps
-3 sets of 12 Reps

core work
Plank slides
- 3 sets of 10 reps

TRX crunches
-3 sets of 20

Planks
-3 sets of 1:15