10:00
400m run or row, then:
With an empty bar
5 Power Clean
5 Jerks
5 Pause Front Squat (2sec bottom)
5 Stiff leg Deadlift
5 yoga push up
1. Super Front rack or 1st rib mobilization 2/
2. Banded Goodmorning 3×20
5:00 – 8:00 : warm up barbell movements
EMOM 14:00 :
Min 1. 2 clean and jerk (any style)
Min2. 4 Front Squats
(Add weight every 2 minutes)
EMOM 7:00:
.40 on / .20 off
10 wall ball + Max push up
Score is max push up. (Strict form ONLY, from feet or from knees)