Strength l

1a) Tempo Back Squat 4 x 5 (3 sec eccentric 3 sec pause in bot on 1st rep)

1b) DB skull crushers 4 x 12

Strength ll

EMOM 10:
Odd- 2 Hang Muscle Cleans, 2 Muscle Cleans
Even- 20 sec L-Sit Hold or L-Hang

Finisher

6 rounds, alt arms ea round, 45 sec rest b/w rounds

5 SA DB Power Cleans

5 SA DB Thrusters

5 SA DB Strict Press

5 SA DB Thrusters

5 SA DB Power Cleans

AHAP unbroken

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