Shinobi
Single Arm Ring Rows
3×8
Muscle Cleans
5 Sets Build to heavy single
3 x 5 TnG Cleans (full)
(8mins)Cleans -Build to Heavy Double
60/60 x3
OH Plate Step Ups
Box Over Burpees
Thrusters
Fitness
Single Arm Ring Rows
3×8
Bicep Curls ALT Pendlay Rows
3×8
3 x 5 Push Jerk
E90x6 Strict Pullup ALT KBS (As per oach)
60/60 x3
OH Plate Step Ups
Box Over Burpees
Thrusters
Dips