Friday
A)
Power clean and jerks (10-1) (135,95)
Bar dips (20-2) / (10-1)
Rope climb x 1
8 min rest
B)
5 rds
7 x front squats (225/155) (no rack)
21/15 x push ups
C)
5 x 10 dumbell one arm rows
5 x 20 band pull aparts
Friday
A)
Power clean and jerks (10-1) (135,95)
Bar dips (20-2) / (10-1)
Rope climb x 1
8 min rest
B)
5 rds
7 x front squats (225/155) (no rack)
21/15 x push ups
C)
5 x 10 dumbell one arm rows
5 x 20 band pull aparts