7/12
A – EMOM x 12 min @ 85-90%
Odd min – Below knee paused squat snatch x 1 (2 sec pause below knee)
Even min – Squat snatch x 1
175×2,180x 4, 185×3 190 for last non pause snatch
B – Power clean x 1/Squat clean x 1/Front Squat x 2 – build to max load in this complex in 5 sets, rest 3 min
210-220-230-240-245
C – TNG push presses x 4 reps with 3 sec hold overhead after each rep, rest 2 min x 6 sets
165-175-180-185–190-195
D – BB clean grip floating deadlifts x 6, rest 2 min x 5 sets
225-240-245-250-255
E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 30-40 sec, rest 90 sec
done
E2 – Single leg side plank series – 8 sec with top leg floating, 8 sec with top leg supported, 16 sec regular side plank, rest 30 sec bt sides x 3 sets
done