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
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