| Friday |
| Warm up |
| Weighted squat sit x 1 min Deadhang x 1 min 3x: KBS x 10 + Band Pass Throughs x 10 + Yoga Push up w/ toe touch x 5 3x: Barbell pull unders x 5 + 5 Strict press |
| Strength |
| EMOM 1) 5 minutes: 5 hang power cleans @ 40% of 2 rep max 2) 5 minutes: 3 hang power cleans @ 60-70%+ 3) 5 minutes: 2 Hang power cleans @ 80-90% |
| Work |
| Team 5k Row After each turn: – Backwards box push >< – 8 Deficit push ups |
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