Warmup

5min machine

A. Deficit power clean 10×2 @75%

B. Squat Snatch 10 singles @215   1 miss overall

I really like the power cleans before the snatch it seems to wake up my system up good prior to lifting heavy.

C. Pause front squat 6-8 reps 2 sec bottom hold 4×6

sets ranged from 225-250 this is always damn hard but i think I’m getting better at them.

EMOM2 x3

18bfb

rest 3 min

x3

166 burpees later but these are feeling great. All sets done :50-:54 sec

Pm

Every 45 seconds

4 cal bike

4 heavy du

6 T2b

20 rounds

made it 14 rounds core kinda pooped out on me took a break and finished it off.

4 sets

10 bar rows

30 single arm db rows @30

20 straight leg situps

done man the rows burn at about set 3