Body Armor
3 Sets For Quality:
8 Half Kneeling Single Arm Arnold Press
8 Dumbbell Rows Each Arm
8 Dumbbell Skull Crushers
Strength
Bench Press
4-2-4-2-4-2
Rest as needed between sets.
Clean Pulls
5 Sets:
1 Clean Deadlift
2 Hang Clean Pulls
:5s Pause at Hang (Knee Level)
1 Hang Clean Pull
AMRAP 15:
10 Deadlifts
10 Double Dumbbell Push Presses
30 Dumbell Swings
100 Double Unders
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