Odd min - 3x Power clean, heavy
Even min - 5x Bench press, heavy
Note: Warm-up really good before beginning today's session. Choose a weight that is challenging for both movements, but do not sacrifice anything to go up in weight. Three reps of power clean does not have to be unbroken, you may drop the bar, reset and lift again. For the bench externally rotate the shoulders and try and break the bar as you are pressing. Your elbows should be tucked, lats engaged and triceps driving extension. Be strong!