Week 7: Day 3

Core Lift
Hang Clean
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps

Assistance Work
4 sets of:
10 Physioball Pushups
10 Inverted Rows
10 Back Extensions

Other Core and Forearm work of your choice once this has been completed