Warm Ups:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Clean Complex: 60x3, 110x2, 150x1, 200x1 clean, 240x1 clean
- Pull Ups: Bwt x5, 25x4, 50x2, 75x1, C2B x4
SWOD:
Power Cleans (Training Max: 255):
- 165x5
- 190x5
- 215x5
Sprints:
4 x200m Sprints with 1:00 rest. I didn't time the runs, I just ran as fast as I could and then timed my rest periods.
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