Warm Up: 200m or Down and Backs 

3 Rounds:
5 Ring Row
10 Push Up
15 Air Squat/ Light kb deadlift (alternate)

Build to the weight for you 

5 sets: perform as a complex  

• 6 Deadlifts  135/95 

• 4 Hang Power Cleans 

• 2 Front Rack Lunges

FOR TIME: 

“Jackie” 

1,000m Row
50 Thruster  45/35
30 Pull Ups   

FRIDAY PUMP: 3 x 20 

• Banded tri pull downs

• BB Curls 

• Db Floor Press