Lunges OverHead/option back rack
Barbell should come from the rack
On the 2:00 x 8rounds
8 total lunges alternating
Start at 60% of 1RM
Build each round, last round RPE 9
4 moments combination of upper and lower body movements.
-50 reps per movement
4 min per movement
*more than 1min left +10reps
1 min rest
1 set each
Section 1
BB bench press 175-185/85-95
DB Bulgarian split squats 30/20
KB/DB SOH 50/35
BB Sumo Squats 185/125
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a