Warm-up
3 sets of Naked Bar Warm-up
3 DL
3 Hang Muscle Clean
3 Front Squats
3 Strict Press
3 Push Press
**Complete :20 of pigeon, spider then samson stretch each side after each round.
Weightlifting
Front Squat (4×5)
Take 15 to complete
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 85%
rest 2-3 min between sets
Metcon
Metcon (5 Rounds for reps)
20 min ALT EMOM
Station 1: 10-20 Calorie Row
Station 2: 10-20 T2B
Station 3: 1 Round of DT
Station 4: Rest
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overhead (155/105)
**DT counts as 27 reps
