Warm up: row 1k w/150 m sprint+21-15-9 Air Squats and push ups+row 1k w/150 m sprint
Mobilize
A) 3 sets of 1 clean+1 hang squat clean+1 jerk
Goal is not heavy. But speed. If you can get heavy in 3 sets that’s great. But no misses. 15 minutes or less total time.
B) Back Squat 6×2 at 80%
C) 18 min emom
Min 1: 10 cal row+10 pull-ups
Min 2: 15 burpees
Min 3: 20 wallballs 20/14*
*on last round of wallballs do as many as possible
D) accessory
3 sets of 6-8 Reverse Grip BB Row w/4 sec negative
3 sets of 6-8 Bench Press w/4 sec negative
75 ghd su