Warm-up

3 Rounds For Quality:
10 (5/side) Single Leg DB RDL
10 Inchworm Walkouts (must maintain hollow all the way to end-range)

Strength

3 Sets:
7 “Bottom Half” Strict Presses
7 “Top Half” Strict Presses
7 “Full Range” Strict Presses

Work

“Down To Clown”
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks

Barbell @ 135/95

Home/Outdoor

400m Run / 2 Minutes Any Machine
21 Power Cleans + Push Presses
400m Run / 2 Minutes Any Machine
15 Power Cleans + Push Presses
400m Run / 2 Minutes Any Machine
9 Power Cleans + Push Presses