1) 500m row, pawu
2) clean warmup w. empty bar
3) clean complex - power clean+hang power clean+front squat (1+1+4)
20,40,50,60,70,80,82.5,85 kg
4) 4 rounds:
upper body med ball plyo circuit x25, 4 kg ball
10 x neutral grip pullups
5) decline DB bench 15-12-10-8 (15,17.5,20,22.5 kg)
*max reps hex press @ 22.5 kg - 15 reps
6) 3 x 60s kb deadbug, 15 kg
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