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5/3/23 clean n press x 2

Warm up

7 of each with a barbell

Romainian deadlifts

Rows

Front squats

Push presses

Cleans + strict presses


Strength

Clean n press-Build a heavy 2


Conditioning - ABA

A-1 minute max flutter kicks

1 minute max sit ups


B-EMOM5

1 clean press


Strength 2

Deadlift- Build a heavy 2


Conditioning 2

3 rounds

10 barbell rows 185/125

20 squats

 
 
 

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Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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