Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Good Mornings
  • 10 Russian Lunges
  • 10 See Saw Step
  • 10 Hanging Shrugs
  • 200 m Row
  • 10 x 20 m Shuttle Run


Strength:
7-7-7-7-7+ Deadlift
Work to 7 RM by 4th set then use 85% for final set

Workout:
15-12-9

  • Clean and Jerk (135/95)
  • Chest-to-bar Pull-ups

Scaled:

Light bar and jumping CTB pull-ups