5 km run @ 5 am, followed by.
Barbell complex (2" handle): power snatch / front squat, sots press, overhead squat (up) / push press / romanian deadlift / bent over row x 100reps x 100lbs
every other day, in evening:
farmers walk x 50 paces x 10 sets x 175lbs each hand
1 arm snatches x 30 reps (each hand) x 115lbs
Finisher (select one, alternate each session) with clean and jerk or snatch - singles up to a max for day in 10lb increments up and then back down. (add plates and go until fail, strip plates and go until start weight of 100lbs).
Log workouts, diet, goals, and personal bests
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