25/11/20
A. Warm Up
3 RDS
empty BB
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Push Presses
5 Back Squat
5 Push Press BHTN
B. Squat Density
8’ EMOM Alt
for max reps
min 1- 7 Front Squat @60/40
min 2- 12 Back Squat @60/40
C.
3 RFT (12’ t.c.)
15 Thusters @40/25
25/20 Cal Row/AB
10 Power Snatch @40/25