Warm-up
2-5 min Row
Workout
Back Squat 5•5•5
Press 5•5•5
Power Clean 5•5•5
Weighted dips 5•5•5
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5 min row
BS warm 15×8,35×6,50×4,65×2
BS work 68×5,68×5,68×5
Press warm 15×10,20×8,40×6,45×4,50×2
Press Work 54×3,54×3,54×3
Power Clean 15lb bar + wood plates practiced form & rack
in between practiced with dumbells
10×5,12×5,15×5
dips facing GHD 5-5-5
5 min row
BS warm 15×8,35×6,50×4,65×2
BS work 68×5,68×5,68×5
Press warm 15×10,20×8,40×6,45×4,50×2
Press Work 54×3,54×3,54×3
Power Clean 15lb bar + wood plates practiced form & rack
in between practiced with dumbells
10×5,12×5,15×5
dips facing GHD 5-5-5
BS 90
PRESS 50
PRACTICE POWER CLEANS 30LB BAR
GRAVITRON DIPS 10LB
BS 90
PRESS 50
PRACTICE POWER CLEANS 30LB BAR
GRAVITRON DIPS 10LB