WARM UP EMOMx6 Odd: Row Even 10 banded Good Mornings / 10 RDL 10 Air Squats 10 Back Squats Pigeon Stretch Thoracic Stretch STRENGTH/POSITION/SPEED Back Squat 6- 10 sets of 3 @ 65-75% CONDITIONING “Double Bar” 10, 20, 30 deadlift @ 70/100kg 5, 10, 15 thruster @ 30/50kg SKILL/CORE 3-5 sets 10 HSPU rest 20sec […]

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WARM UP 2 rounds 10 empty bar RDL’s for hamstring tension 10 half burpees 10 air squats 10 KB swing 10 wall balls POWER Power clean 5,4,3,3,2,2,1,1 Start at 70% CONDITIONING 10min AMRAP – Round for Round 5 ring dips (muscle up to dip) 5 deadlifts @ 40/60kg 5 HANG power clean Rest 1min @11mins […]

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