Lift

Warmup jog

5 hang snatch 20kg

5 BB lunges 20kg

5 BB lunge and press 20kg

5 hang snatch 30kg

5 reverse BB lunges 30kg

5 reverse BB lunge and press 30kg

5 pullups

10 bent-over rows 65lb

5 pullups +5lb

15 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

5 pullups +15lb

14 pushups +45lb

5 pullups +10lb

10 bent-over rows 95lb

50 incline situps

1:00 plank

0:15 rest

0:45 plank

0:15 rest

0:30 plank

0:15 rest

0:15 plank