Warm up:
3 Rounds of
10 Barbell push press
10 Good mornings
10 Bandy pull downs
Strength:
Front squat
6-6-6 (60% 1RM)
5-5-5 (70% 1RM)
2-2-2 (90% 1RM)
1 (1RM)
Workout:
3-6-9
Clean and jerk (80/70/35-40kg)
Weighted pull ups (20/10/5Kg)
1 min. rest
21-15-9
Weighted ring dips (15/10/5Kg)
KTB swings (32/28/16Kg)
Postworkout:
4 Rounds of 8 reps
Strict toes to bar