Lift, Practice

5 DB lunge and press at 20lb

Hang cleans: 10 at 95, 8 at 115lb

5 DB backwards lunge and press at 20lb

6 cleans at 135lb

5 DB lunge and press at 20lb

8 pullups at +10lb

Seated rows: 8 at 105, 10 at 90, 10 at 75lb

DB curls: 5 at 30, 6 at 25, 7 at 20, 8 at 15, 10 at 10lb

Practice.