Strength

i) 4 Sets (Ascending Weight/Light) of:

15 BB Strict Press

10 BB Incline Front Raise

15 DB Arnold Press

10 Bent Over Flies

45s Plank (Rings)

ii) 4 Sets of:

45s Wrist Curls

45s Weight Spins

45s Static Weight Hold

45s Rest

Lift

Clean & Jerk

4×1 @ 50%

4×1 @ 60%