Andy Lewis

Warm-up:
300m Row
100 DU's
500m Row @ 1:33

Hang Cleans 1-1-1
Warm-up sets: 45, 135, 155, 185, 205, 225
Work sets: 245, 265, 275

OHS 2 x 10 reps @ 185
Ring plyometric push-ups x 25
Close HSPU's (hand placement less than 25")on 6" stack of 25lb plates x 20

3 rounds:
50 air squats
75 du's
10 strict pull-ups
Time: 8 something.. Shoulders wasted