Warm up 3 Rounds:
10 Pushups
5 High Plank Bird/Dog (R+L=1)
Then-
3 X 3 Deadlifts with progressively heavier weight
Main Set: Option 1 > 3 Months
6 Sets of AHAP "3 Bars" Complex
(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)
Rest 2-3 Minutes between each complex
Limit rest between different exercises within the complex
Option 2 < 3 Months
4-5 Sets of AHAP "3 Bars" Complex
(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)
Rest 2-3 Minutes between each complex
Limit rest between different exercises within the complex
Option 3 < 1 Month
3-4 Sets of "3 Bars" Complex at safe weight
(One complex includes 5 deadlifts, 5 power cleans, & 5 push press)
Rest 2-3 Minutes between each complex
Limit rest between exercises within complex
Cool Down:
Lower Back & Piriformis Stretches
Post Weights used and thoughts to comments