231012 Sunday

Weightlifting Hang squat clean Build to 3 rep max (no dropping the bar) 5 min emom 1 hang clean + 1 front squat Metcon 2 rounds of: 3 min amrap 10 hang power cleans 10 burpees over the bar 10 front sq

Strength Barbell good mornings 3 sets 8 reps heavy Split squats 3 sets 10+10 reps heavy Hip thrusts 3 sets 15 reps heavy Metcon 10 min emom Min 1: 10/7 cal or 150m run + max HSPUs Min 2: 10/7 cal 150m

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg