Warm up
1 min plank
10 kb deadlifts
30/30 sec side plank
10/10 single leg deadlifts
20 sec L sit
Strength
Power clean build a heavy 3
3-5 tempo dips
Then
5 rounds
1 power clean
Max dips
Deadlift - build a heavy 4
Bench press - build a heavy 4
20’s
Close grip bench press
Underhand grip row
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