General Warm-up
Then..,
EMOM x 9min
Min 1: 5 Power Snatch
Min 2: 5 OHS
Min 3: 45 sec Hollow Body Hold
Then..,
Front Squat 20X1;
5 reps @ 70% x 2 set;
3 reps @ 75% x 1 sets;
AMRAP @ 80% (at tempo) x 1 set;
rest 2-3mins between sets
Or
Complete 5 Sets
3 Front Squat. BOF
Then..,
Complete 4-5 Sets of
10 BB RDL
rest 30sec
12-15 Double DB Upright Row
rest 30sec
15 DB Supine Lat Pullover
Rest 30sec
10-12 BB curls + Dips
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