Warm-up: 1 minute of max rep push-ups Workout: Find a 1RM Snatch. Rest as needed between lifts + A1: Glute ham raises 5 x 10 @20×1; Rest 30 seconds A2: Reverse hypers 5 x 15; Rest 30 seconds Cool-down: 5 minutes of shoulder targeted stretching Powerlifting:A: In 10 minutes work up to a heavy single clean grip deadlift
B: Front squat 5 x 8 @12×1; Rest 2:00
C1: Weighted step-ups 5 x 20 alternating legs; Rest 1:00
C2: 5 x 15 toes to bar; Rest 1:00
