Week 3 Day 3

1.) Handstand Skill Work x 5 minutes, practice 1 arm handstand

2.) Single KB Clean and Press 8 x 3-5

3.) Bench Press 8x3 (Build a few pounds off last week, first 4-5 sets are build up)

4A.) 1 Arm FAT DB Bench Press 3 x 8-12
4B.) 1 Arm FAT DB Bent Rows 3 x 8-12

5.) Pullups 1 x failure (don't be a vag)

6.) Row Concept2 x 500 meters for time

7.) Foam Roll, massage, mobility work and prepare for saturdays clean and jerks and squats