5-10 min Warm-Up

Then:
Stretch

Then:

3×10 Dislocate
3×10 Push-Ups
3×30 sec DB Push Press / 30 sec DB OHDB Push Press @4kg/10lb
1 min rest in between sets

Then:

Work up to 70kg/155lbsPower Clean
1 min rest in between sets

Then:

For Time

21-15-9
Power Clean @61kg/135lbs +
Ring Dip

scale weight as needed

Then:

5-10min rest

Then:

50-40-30-20-10
DU’s
Sit-Ups

Then:

10 min Cool down of choice

Then:
Stretch/Foam Roll

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