Warm up for the following:
Front Squat
3x8 @ 66% 1-Rep Max
Pausing Front Squat (3sec)
3x3 @ 58% 1-Rep Max
Then
18 Minute AMRAP:
15 Hanging Knee Raises
15 Kettlebell Swings (53/36)
10 Weighted Step-ups(53/36)(24/20)
5 Pull-ups
Strict Press 6 x 2 RPE 6-7 90s Rest between sets Then Arnold Press 2x15 RPE 6 1 minute rest between sets Then 3 Rounds For Time - 20...
Tempo Back Squats 5 x 3 RPE 50 Then Barbell Lunge 3 x 8/8 REP 6.0 Then 5 Rounds 500 Meter Row 2 Minutes @ easy pace *No rest between sets...
Power Clean + Hang Clean + Jerk RPE 6.5 5 x 1+1+1 Then Dumbbell RDL 3x15 Then For Time 3-6-9-12-15-12-9-6-3 Deadlifts Power Cleans...
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