A. Alt EMOM9
1. 40s Alternating lunge with forward reach to floor
2. 40s Deadbug with alternating leg lower to floor
3. 6 broad jump (stop and reset before each for HIGH power)
B. Deadlift – 15 minutes:
Max effort @65-70% (leave 1-2 reps in the tank)
All reps are NOT touch and go. Lower to the floor, reset and go again.
Max effort is capped at 20 reps.
C. 2 min on, 1 min rest x 5:
8/8 S.arm DB power clean @22.5/15kg
15 Abmat situps
Max DB Hang power clean + jerk @22.5/15kg in remaining time