A. 9 minute EMOM
1 – 30-sec Ring FLR
2 – 20-sec/side Suitcase Hold
3 – 8 Dynamic GHR https://www.youtube.com/watch?v=lZbONXtf07g (first variation in video)
B. Power Clean – Build to a heavy 1.1.1 then perform 3×1.1.1 @90%
C. Segmented Clean Pull – 4×4 (pause mid shin, at patella and above knee); Rest 90-sec
D. Front Squat – 4×6-8 @21X1 Tempo; Rest 120-sec
+
Every 4 minutes for 16 minutes
50m Prowler Push (moderate weight focusing on speed) @90%
+
Every 4 minutes for 16 minutes
50m Reverse Sled Drag (moderate weight focusing on speed) @90%
