-Sec1
Squat clean + jerk or push press rest :60 sec in between each.
4 reps for building muscle or 8 for lean muscle mass at a RPE of 8 x 3 sets
then Add weight
2 reps or 4 RPE of 9 x3 sets
-Sec2
Front squats
7 sets of 8 reps at RPE of 5-6 should be 60% of 1 rep max
Rest 1 min in between
-Sec3
3 Rounds: EMOM
1 min: BB hang cleans 135/95#
1 min: 25' shuttle runs outside
1 min: DB Alt snatches 50/35
1 min: Box Jumps
1 min rest
Workout Front Squat Sets: 1-4 build 3-5reps Set 5 : Max Repetitions of Front Squats @ 85% * To Technical Failure Circuit 35:20 3 sets 2 laps Dips on matadors/or ring dips Db Cossack Squats single50/35
Workout Front Squat Sets: 1-4 build 3-5reps Set 5 : Max Repetitions of Front Squats @ 85% * To Technical Failure "Common Ground" AMRAP 15: 30/24 Calorie/400 m run 20 Hang Dumbbell Snatches (50/35) 1
Back squats 10 Sets [Building Weight ]: 2 Back squats * Rest 1 Minute Between Sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts