8 sets of:
2 Cleans + 2 Front Squats
work up in weight (start @ 60% of 1RM Clean)
5x 5 @ ~80% of max complex
(no TNG - take the bar down)
3 sets of:
6 tempo Front Squats (from floor - 42x1)
6-8 strict leg raises
30m Double KB front rack walk
8 rom. DL (2xDBs)
rest 60sec.
Work up to a max single for the day
then 3x 10 @ 65% of max single @ 30x1
rest 90sec.
10min EMOM
1. 8 strict HSPU (def.)
2. 1-2 legless rope climbs
3 rounds of:
20 Front rack rev. lunges (60/40kg)
15 Ring Dips
10 Bar facing Burpees
- 9min cap -
3 sets of:
5 strict (wtd.) pull ups
8-12 DB Bench Press
10-15 ring rows
rest 90sec.
then teraband rot.