Dynamic warmup (10 min)
Hang Clean - 2x3 @ 50%, 1x3 @ 60%, 1x2 @ 70%, 2x2 @ 80%, 5x1 @ 87.5%
Strict Barbell Shoulder Press - work up to 5x5 AHAP
Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x6,1x5 (increase weight each set)
Pull-up Pyramid - work up to 7 and back down to 1; each pull-up earns you a 10 sec. break.
Diamond Push-up - 4x15
Row - 4x500m; 2 min break between set.
Static stretch (10-20 min)