Hang Power Cleans (135, 95)
*200 Meter Run/Row after each set
1a) Inverted Rows, Supinated Grip: 4 x 12. Rest 30s.
1b) Slight Decline DB Neutral Grip Bench/Floor Press: 4 x 12. Rest 30s.
– Done with palms facing in (neutral) grip
Banded Facepull-aparts: 5 Minutes of Max Reps.
Rest as little as possible.
*Every time you stop complete 10 second hollow hold
Make a note of your achievements in 'Open Gym'