Warm up
1 minute bike
5 barbell rows
5 romainian deadlifts
5 front squats
5 back squats
5 good mornings
Strength
EMOM5
3 power cleans-start with an empty barbell
Box squat-Build a heavy 4
Push ups-1 minute max
Conditioning ABAC
A-CFT
30 hang power cleans 95/65
B-Every 90 seconds x 3
2 box squats
70% 1 min max push ups
C-15/15-12/12-9/9-6/6-3/3
Bulgarian split squats 1 kb 35/25
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