Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift+Clean Pull 2.1 reps x4 sets @100% of 1RM clean, rest 2 min
  • 225# for all sets
B. EMOM x10 min: 2 power clean @185#
  • complete
C1. Alternating BB Back Rack Reverse Lunges 4 reps/leg x4 sets, rest 90 sec,
  • 185/185/185/185
C2. DB Incline Bench Press @20X1 tempo 6-9 tough reps x4 sets, rest 90 sec
  • 60/80×8/80×8/80×8
D. Swiss Ball Stir the pots 115 reps/side x3-4 sets, rest as needed
  • complete 3×15 each side
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