052617-052717

0526

3 Rounds

Runner's Stretch *00:45

Shoulder Mobility *00:45

12 Min EMOM

Front Squat Warm Ups #135*5, 185*3

Front Squat #205 *2*10

Unilateral DB Push Press #40*5, 50*5, 55*5, 60*5*3

3 Rounds

Hollow Hold *00:45

Rest *00:45

#7 DB Russian Twist *00:45

Rest *00:45

Stretch 02:00

0527

2000m Row (relaxed pace /02:20 500m splits)

Shoulder Warm Ups

Eccentric Pull Ups 00:06*3*2

Eccentric Chin Ups 00:06*3*2

Power Clean (technique) #115*3*3

Clean Grip DL (Hook Grip) 155*3, 205*3, 245*3, 285*3, 315*3*3

3 Rounds

Neck Bridge *00:45

Ankle and Wrist Mobility *00:45

RVS Bridge on Hands *3

Groin & Low Back Stretching

(03:00)