Deadlifts
7 - 7 - 7 - 7
Start @ 50% & add 5-10kg each set

5 Rounds of:
30 Sec Plank
30 Sec Rest
30 Sec Core Hollow
30 Sec Rest
30 Sec Bottom of Squat
30 Sec Rest

Post weights and reps to comments.


Blue Lake Barbell

Tech:
6 x Clean + 3 Jerks
Heaviest possible

Strength - Alternate between the following:
a) 5 x 5 Push Press - heaviest possible
b) 5 x 8 Weighted Step Ups - heaviest possible

Accessory:
3 x 6 Strict Pull Ups



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