A) Barbell cycling: power clean

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated