Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift 2 reps x4 sets @100-102% of 1RM clean, rest 2 min
  • 215/215/225/225
B. EMOM x10 min: 1 power clean @175#
  • complete
C1. Alternating BB Back Rack Reverse Lunges 5 reps/leg x4 sets, rest 90 sec, start at 175#
  • 175/185/185/190
C2. DB Neutral Grip Bench Press @20X1 tempo 6-8 reps x4 sets, rest 90 sec
  • 60/60/80×8/80×6
D. Swiss Ball Stir the pots 12-15 reps/side x3-4 sets, rest as needed
  • 3 sets x 12/side
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