Warm up:
Two sets of:
Single-Arm Ring Row x 5 reps each arm
Rest 15 seconds
Band Pull-Throughs x 10 reps
Bandy shoulder press in L-Sit x 10 reps
Strength (80% 1RM of Strict shoulder press):
Every second minute of 8 minutes Shoulder press
20s of max. Strict shoulder press
20s of max Push press
20s of max Push Jerk
Workout: Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)
Postworkout:
2 Rounds of 10 reps of Barbell roll out
then
4 Legless rope climbs
then
2 Rounds of 10 reps of Barbell roll out