Monday 12-24

warm up
row 250m
3×10
ghd sit ups
back extensions
good mornings-use a bar or weights, light enough to focus on form

skill
Power Cleans 5-5-3-3-1-1-1 this is primarily a warm up for the DL

strength
Deadlift 3×3 add weight from last week

functional fitness
Deadlift at 5×5 adding weight only if form is solid

strength endurance
Deadlift 1×21 If last week was unbroken add weight. If you had to break it up last week, try for fewer sets, aiming for unbroken.

functional fitness
Using 60% of your last set of DL, do 12-9-6 resting 90s between sets.

conditioning
As many rounds as possible in 10 minutes of:

1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups

functional fitness
Do the same rep scheme as above using 40-50% of body weight and band assistance that allows you to easily complete 5 pull ups.

stretch
down dog
figure 4
arm overhead with external rotation