Strength 1
A1 – Hang squat clean
– Build to a heavy 3 reps, then repeat that same weight 2-3x
A2 – Ring rows with a pause
3 x 8
Strength 2
B1 – Toes to bar kip lever
4 x 2-5
B2 – Single arm DB jerk balance
4 x 6/arm
Accessory Work
Single DB overhead march – 4 x 10 total reps
Side plank dips – 4 x 8/side
*alternate sides each round, 2 rounds per side