Functional PUMP!
A
45 DB Bench Press (light – 2 sets is the goal)
–start with and every time you break 5 Sandbag cleans OR 5 Power cleans 60/40kg
-rest 3 minutes-
45 DB Bench Press (moderate – 4 sets is the goal)
–start with and every time you break 5 Sandbag cleans OR 5 Power cleans 60/40kg
-rest 3 minutes-
45 DB Bench Press (heavy – under 8 sets is the goal)
–start with and every time you break 5 Sandbag cleans OR 5 Power cleans 60/40kg
B
Accumulate 50 Strict Pull Ups in as few sets as possible
(maximum :90s of rest between sets)