Friday 10/4

1) Work up to a 5RM thruster from the floor

2) 3 sets
Elevated Step-back lunges 3 x 10 per leg
Underhand bent over row 3 x 15
Weighted side plank 3 x :30 side

3) 5 minute EMOM- for max burpees over the bar
4 Power Clean and Jerks (155/105)
-reaming time in the minute max burpees

2 minute rest

5 Minute EMOM- for max ring dips (Box Dips or deficit push-ups)
2 Hang Cleans + 3 Front Squats (155/105)
- max dips in remaining time

2 minute rest

5 min EMOM- for max HSPU (seated presses or DB push press)
6 Deadlifts (155/105)
-max HSPU in remaining time