A. Power Clean + Push Jerk – Build to a heavy TNG single in 8 minutes
B. Banded Deadlift – 1 rep (~60%) Every 40-sec x 12
C1. Push Press – 3×5; Rest 2 minutes
C2. Back Rack Walking Lunge – 3×12 (6/leg); Rest 3 minutes
+
16 minute clock
- 8 minute window
3 rounds
6 HSPU
6 Squat Cleans @95/65-lbs
3 rounds
7 HSPU
5 Squat Cleans @135/95-lbs
- 4 minute window
3 rounds
8 HSPU
4 Squat Cleans @185/135-lbs
- 4 minute window
3 rounds
9 HSPU
3 Squat Cleans @225/155-lbs
+
EMOM 9 minutes
1 – 30-sec Side Lying GHD Pallof Press, L (https://www.youtube.com/watch?v=l3UIOqKyFX0)
2 – 30-sec Side Lying GHD Pallof Press, R
3 – 10-15 GHD Sit Ups
