W11D4

Warm Up: 15AMRAP - 15cal Row + 10x C2B Pull Up + 5x Heavy Push Press

Main:

Strict DB Press 4x5

Hanging Power Clean 4x10

Shrug 4x10

Lateral Raise 4x10

Conditioning:

1-mile warmup, into 5x 4:30 Hard + 1:30 recovery run