Warmup:
Alt minutes: row, mobility, empty bar drills
Strength : EMOM 12 : (Moderate / Across)
Clean and jerk complex :
1x Clean deadlift
1x Hang Squat Clean
1x Front squat
1x Jerk
WOD: 9 minute AMRAP:
3x Squat Clean
5x Burpees OTB
10/15 Cal Row
Warmup:
Alt minutes: row, mobility, empty bar drills
Strength : EMOM 12 : (Moderate / Across)
Clean and jerk complex :
1x Clean deadlift
1x Hang Squat Clean
1x Front squat
1x Jerk
WOD: 9 minute AMRAP:
3x Squat Clean
5x Burpees OTB
10/15 Cal Row
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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