Row, Burpee, Ring Dip Workout

Power Clean 4 x 135, 165, 185, 215, 235 
- then - 
4 reps on the minute for 10 minutes at 165 

 Every 4 minutes for 20 minutes (5 sets) 
250 meter Row 
10 Burpees 
15 Strict Ring Dips 
1:59, 2:05, 2:11, 2:17, 2:16 

 - few hour break - 

Crossover Symmetry Iron Scap 

 Bench Press 4 x 135, 165, 185, 205, 225 

 One Arm Dumbbell Row 3 x 10 x 70 

 Mobility work for 20 minutes 
sleep 8 hours 
notes: on the power cleans I tryed to keep my feet no wider than squat stance. 

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