25min EMOM
1. 45sec. row for cal
2. 10 BJ over (24/20'') + 10 T2B
3. 30sec. Bike for cal
4. 45sec. KB-Farmers walk (2x 32/24kg)
5. rest
5 sets of:
Clean + Front Squat + jerk
@ 80% + by feel (not max!)
Work up to a heavy single for:
1 Def. DL (2" - stand on blue Rogue plate)
then
1x ME DL (from floor) @ 85% of H1 (2RIR)
10min EMOM
1. 4-5 Squat Snatches (Drop n go) @ ~65% of 1RM Snatch
2. 6-8 Thrusters @ same weight
- adjust load and reps as needed to use the same barbell for both lifts -
3 sets of:
20-30 banded leg curls
10-15sec. L-sit + 4-8 strict leg raises
10 blackburns + 10 scap push ups