Strength
A1 – Hang squat clean
– Build to a heavy 2 then repeat that weight 2 times.
A2 – Half kneeling landmine Press
– 4 x 8/arm
Strength 2
B1 – Romanian Deadlifts
– 4 x 8 at a tempo of 3 seconds down, 2 second hold, 1 sec to stand up.
B2 – Weighted pull ups – with a 1 sec pause at the top.
– Accumulate as many reps as possible in 5 sets, using the same weight all 5 sets.