Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s