07 - 11 - scattered but useful

Prep - 5 Ring Rows + 5 Push-ups + 1 Wall-walk + 20 sec Side-plank - Repeat for 3 rounds, NFT -- any mobility can be added in here

Work - 3 Overhead Press + 3 Behind the neck Push-press + 3 Hang Clean - Repeat for 3 rounds, NFT

Then…

1 Power Clean + 1 Press + 9 / 7 Cals - Assault Bike work up to something heavy, then 5 x 1 with that same load

Accessory - Land-mine Press - Build towards a "tough" 4 x 3 - in between each set complete: 20-15-10 of Gorilla Row (e/s) + Y-raise Lift -- Incline Bicep Curls - 8 x 2

Outlook: for the main work portion, warm up with an empty barbell or at most 65-75 lbs - treat this as technical work, positional work, pay attention to your execution. After this, your work portion will be 1 power clean + cals - your goal is to work up to something “heavy” but technical for the day (don’t fail) after which you will perform 5 sets of 1 rep at that heavy load. Accessory portion is done as 1 set of land-mine press + 20 (e/s) Gorilla row + 20 Y-raise lifts (incline bench) - 1 set of land-mine press + 15 gorilla row (e/s) + 15 y-raise lifts.