STRENGTH
Main Lift
Barbell Be ch Press 10-8-6-4
Start at 60% and try to increase weight as you go
DB strength
DB Shrugs 3 x 8
DB Reverse Fly 3 x 8
CONDITIONING
For Time
30 Alt DB Snatch (40/25)
200M Run
30 Single Arm DB Hang Power Cleans (40/25)
200M Run
30 DB Squats (40/25)
200M Run
*Single DB for all movements
CORE/MOBILITY
1 Min Twisted Cross
1 Min Butterfly