1. muscle snatch 3-4x5
2. power clean + front squat + hang clean 5x1
3. clean x work up to a heavy single
4. Pendlay row 3x8-10
-same as bent over row, but start from dead stop on floor every rep
5a. pull ups 3-5 x submax
5b. hollow rocks 3-5 x 30 seconds
2. power clean + front squat + hang clean 5x1
3. clean x work up to a heavy single
4. Pendlay row 3x8-10
-same as bent over row, but start from dead stop on floor every rep
5a. pull ups 3-5 x submax
5b. hollow rocks 3-5 x 30 seconds
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