Day

5 x 5 bench press 5 x 3 bent over row rest then amrap in 5 min 10 dumbbell hang squat cleans 35/25 12 ring dips rest 4 min amrap in 5 min max distance row READ MORE

emom for 15 min 1 pause snatch (pause below knee and above knee) work up in weight rest then 50 clean and jerks 135/95 *alt every min on the min complete 5 strict pull ups / 5 chest to bar pull ups READ MORE