Strength
Emom x 10 min
2 Front Squats ALL at 80% of 1RM
Clean Drills
3 sets Building (stay light)
3 x 3 position 3ct Pause (3ct at each position from the ground below knee/above knee/power
position)
-in between sets you’ll complete
15 Scap/rear delt raises w/DB’s
Emom x 8
Building .. start at 50-50% of 1 rep squat clean
-2 squat cleans (must’ve-set each one) NO touch & go
Stretch & Roll out
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between