9/18/23 power clean x 3/ box squat x 6

Warm up

1 minute row

1 minute bike

Greatest stretch ever

5/5 Bulgarian split squats

10 barbell deadlifts

10 barbell rows

10 barbell back squats

Strength

Power clean-EMOM5

3 reps, start with an empty bar and increase weight each round

Box squat-Build a heavy 6

1 minute max dips

Conditioning ABAC

A-3 minute cap

12/12-9/9-6/6-3/3

Hang db snatch 50/35

B-Every 90 seconds x 3

3 box squats

Dips, 70% 1 minute max

C-AMRAP7

5/5 Cossack squat

10 db hammer curls

15 push ups