1) Hang Power Clean + Hang Squat Clean: 12 Minutes performing sets of 1 + 1. Rest 60-90s between sets.
2) RDLs: Work up to a heavy set of 6-8. Rest 90s.
3) Back Squat with a pause: 9 Minutes performing sets of 3. Rest 90s.
– Pause 1 full second in the bottom each rep
Single Arm Farmer Carry: 4 x 30m. each. Rest 60s.
Make a note of your achievements in 'Open Gym'