Warm up
5-1
Deadlift
Front squat
Strict press
Back squat
Barbell row
Strength
Build a heavy
2 power cleans + 1 front squat
1 power clean + 1 squat clean
Conditioning
10 rounds for time (15 minute cap)
1 power clean + 1 front squat or 1 squat clean
3 strict toes 2 bar
5 strict ring dips (Rx+ muscle up to ring dip)
Accessory
Romanian deadlifts 3x8-12
Step downs 3x8-12
Barbell row 3x8-12
Barbell skull crushers 3x8-12
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