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
B. EMOM x10 min: 1 power clean @175#
C1. Alternating BB Back Rack Reverse Lunges 5 reps/leg x4 sets, rest 90 sec, start at 175#
C2. DB Neutral Grip Bench Press @20X1 tempo 6-8 reps x4 sets, rest 90 sec
D. Swiss Ball Stir the pots 12-15 reps/side x3-4 sets, rest as needed

A. Power Snatch; build to a moderate single in 10 min
B1. BB Back Rack Reverse Lunges 5 reps/side x4 sets, rest 90 sec
B2. Seated DB Shoulder Press @20×1 tempo 6-8 reps x4 sets, rest 90 sec
C. Plank; Find Max hold time
D. For time: 2000m row