Training

AM

Warm: 20min Bike ride (race chubby kid across bridge)

The "Blevins" complex

Work up to heavy

clean pull+ power clean+ high hang clean+ jerk

2x@ 60, 80, 90, 100, 105

3x1@ 110kg

PM

Warm:

20min bike ride

3x10 dislocates

3x5 bulgarian split squats

2x10 bench fly +bent row+ Db fly @ 10kg

Work up to heavy triple TNG power clean + push jerk

1x@ 50, 60, 70, 80, 90, 100, 105kg

then

EMOM/10min 5x dead stop front squats @90kg (just under parallel)

3x20 GHD situp + plank w/20kg plate while partner goes

3x10 bent row + high-pull + BNpress @ 30kg