Javorek DB Complex, 6x of each movement

DL

Bent-over Row

Hi-pull Snatch (DBs touch floor)

Front Squat Push Press

Max number of rotations in one minute

Rest one minute between intervals

Four intervals, accelerate with each

Then:

5x Deadlift @ 150% of bodyweight +

10x Ring Dip

Five rounds

Then:

Target Ball @ 20# ball +

Pull-up

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each

Then:

Row

3 blocks of 3x 20-sec work, 20-sec active recovery (>100m per work interval) Rest 2-3 min between blocks

Then:

Cool down