Friday-Cn Segment+CN Tech EMOM+SL Mod/Hor CP+Core
A. Clean Segment Deadlift 1 rep per min x5 min @135#
  • complete
B. Power clean 1 rep per min x8 min, 2 reps @180#, 2 reps @190#, 2 reps #200, 2 reps @210#
  • complete
C. Clean Pull 3 reps every 2 min x4 sets @100% of 1RM clean
  • complete @ 225#
D.EMOM x20 min:
1st- 6 barbell front rack walking lunges @moderate load
  • complete @ 165
2nd- 5 touch incline DB Bench Press @tough load
  • complete @ 70
rd- 6-8 glute ham raises @20X0
  • complete
4th- 10 swiss ball stir the pots/side
  • complete
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