General warmup
1 . 4 x 4 k.b clean and strict press @ 25 kg each arm 60 -90 sec rest between sets ( right weight)
2. 4 x 4 D.B snatch @ 26k.g 60-90 sec rest between sets (too light)
A1 Dbl k.b front squat x 5 @ 2 x 20 kg ( too light)
A2 GHD raise x 5
Superset then rest 60 sec
B1 weighted pressups x 15 + 2 x 20lb vest
B2 weighted pullups x 5 + 2 x 20lb vest
Superset then rest 60 sec
Perform the above cycle of 4 exercises 4 times through
Finisher
100 sledgehammer strikes unbroken alt grip every 10 reps
Pm
On legged bench glute bridges x 15 ea leg x 3
Banded abduction x 12 ea leg x 2
