Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy sets:20 double kettlebell bent over rows 5 sets:30 seconds weighted plank walk-outs60 seconds rest
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans in remaining time
2 sets:10 reps per side, T-hip rotation10 reps per side, floor slider bowler squat to side lunge2 sets:10 reps per side, half kneeling band rotation against wall10 reps per side, half turkish get-up 3 sets, for quality:8 alternating medball Heiden jumps with pause in the landing 3 sets for max
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy
Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories
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