Friday 5-26
1. Hang Power Snatch 5×3 @ 65-70% 2. 3 Position Clean 5×1+1+1 @ 65-70% (Pockets, mid-thigh, knees) 3. Single Arm Overhead KB/DB Lunge 3×6-8/side, rest 2:00 between sets.
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Thursday 5-25
1. 3 Rounds For Time: Row 500m 21 KB Deadlifts (2/1.5, hand) 12 Toes-to-Bar 2. Russian Twists 3x:45s Max Reps, rest 90s between sets.
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Wednesday 5-24
1. Pause Back Squat 5×2-3 reps @ 75-80% (2s pause) 2. 15-12-9 For Time: Push Jerk (165/115) Burpee Box Jump Over (30/24″)
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Tuesday 5-23
1. Mobility: Ankles & Lats 2. For Time: 150 Single Unders 20 Bar Muscle Ups 10 Power Cleans (115/75) 150 Single Unders 15 Bar Muscle Ups 15 Power Cleans 150 Single Unders 10 Bar Muscle Ups 20 Power Cleans
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