Squat Clean 3-3-3-3-3
*Start around 50% and add weight through the sets as technique allows. Rest 90-120 seconds between sets. Touch and Go is acceptable, but not required. Make sure each lift is setup well. Keep hands on the barbell the entire time.
20 Abmat Sit-ups
10 Ring Dips
50 Overhead Band Pull-Aparts
50 traditional Band Pull-Aparts