Warm-up:
Lower body lift prep
Squat therapy/Mobility
Lift:
Power Clean or Deadlift
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (advanced = 2+)
WORK: ROW
Rx: 20 mins, 30 sec on 30 sec rest for max metres
Rx2: 17 mins
Rx3: 15 mins
SILVERS:
Lift: Bench Press
Work: Same, choose Rx, Rx2, or Rx3
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