A
6 sets
Segmented clean pulls x 2
2 sec pause below knee – 2 sec above knee
B
5 sets
8 Barbell bench press (tempo 30X0) RPE 7
Rest :30s
12 Banded chest flyes
Rest :30s
15 DB french press
Rest 2 min
C
5 sets
8 Heavy supported SA rows (each arm)
Rest :30s
12 Straight arm lat pulldown
Rest :30s
15 Barbell bicep curls
Rest 2 min