Workout of the Day:
A. Segmented Clean Deadlift + Hang Clean + Power Clean 3, 2, 1 x 6 sets.
Bbuild weight as long as form looks good.
Pause for 2 count above knee.
B. Push Press 4×3
C. 4 Rounds
400m Run
15 Push Press @70%
Competition:
A. 1 ¼ Front Squat 3, 3, 3, 3, 3 Rest 2 – 3min Build Sets
B. Segmented Clean DL + Clean 1, 1 x 5 Sets Build Weight, (Segmented Clean DL – Pause above knee for two count)
C. EMOM 8 – Squat Clean x5 135/95 + 20 Double Unders
+
5 Rounds Not For Time
DB Single Arm Row x 3-5 / Arm-Heavy
DB Neutral Grip Incline Bench Press x 8 Reps
60sec FLR on Rings