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Warm-up
A. 500m row
B1. Inchworm 2×8
B2. Armbar 2×5/side
B3. Hip bridge 2×10
Strength
A. In 15 minutes build to a heavy clean and jerk
B. Bench press 4-6 reps x4-6 sets @3121, 90s rest between sets
C. Weighted pull-ups 5×5 (2-3 heavy sets)
D. Dumbell row 4×15/side
E. Hanging leg raises x75 reps

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