Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
5+5 plate press
10 plate rows

Strenght
Building to moderate heavy triple on each movement
Thruster 3reps @50-55% to start and finish at 70-75%
Weighted Pull ups 3 reps @20-30% to start and finish at 50-60%
Power Cleans 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!