side lying db ext. rot. x 10/side
*bottoms up OH walk x 10m/side
*monster band lateral walks x 10/side
+
movement prep

then

A1 BB back rack lunge step x 5/side x 3
A2 BB curls x 8-10×3
A3 Seated russain twist x 20×3
+
6x Hang Sqt. clean @ 70% of max
Row 1K @ 85%

9x Hang sqt. clean @ 65% of max
row 750 @ 90%

12x Hang sqt. clean @ 60% of max
row 500m @ 95%

15x Hang sqt. clean @ 50% of max
row 250m @ max effort

**rest time = 1/2 work time after each set

Cool Down
bench oh stretch x 30 sec.
banded leg stretch x 30 sec. per direction