EMOM x6:
2 tall clean to low squat
2 tall split jerks
+
6-minutes to build to a heavy set for the day:
Clean deadlift to above the knee *Close
Squat clean
Jerk
4 rounds, for load:
5 times through the complex, unbroken:
1 hang power clean
1 shoulder to overhead
1 front squat
2 minutes rest between rounds
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
Back squat @21X1, 5 reps, every 2:00 x 5 sets 1 warm-up + 3 sets:10 dumbbell RDLs @30X110 reps per leg, dumbbell floor slider reverse
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
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