Strength
A1 – Bench press
-3 x 5 @ 75%
*1 sec pause at the chest on the 1st rep every set
A2 – Powell Raises
-3 x 10/arm
Workout
3 RFT
50 Air squats
10 Hang power cleans (135/95)
Mobility
Foam roll lats – 1 min/arm
Foam roll quads – 1 min/leg