10 mins Rope climb practice
Clean Pull-down 6 x 3 @ 70-80% Clean 1RM
3 rounds:
10 Push Jerks
15 Cal. Row
7 Push Jerks
15 Cal. Row
Rest :90
Optional cash out:
Single leg weighted glute bridge 6 x 4/4
10 mins Rope climb practice
Clean Pull-down 6 x 3 @ 70-80% Clean 1RM
3 rounds:
10 Push Jerks
15 Cal. Row
7 Push Jerks
15 Cal. Row
Rest :90
Optional cash out:
Single leg weighted glute bridge 6 x 4/4