A. 3 work sets, alternating:
8 single-arm DB presses with a 3 second negative on each rep
8 single-arm bent over DB rows with a 3 second negative on each rep
Do both arms on each movement, then move on. Let your weights be determined by your weaker arm. You will have a heavier weight for your rows. You may need to adjust your weights from last week, as these are more challenging variations for both the press and pull.
B. 5 rounds for time of:
7 hang squat cleans (135/95, or scale to 50-55% of your max clean)
14 toes-to-bar (scale the reps if needed).