Prep:
4 Sets:
60 sec Row
10 alt Shoulder Taps
5 Cat Cows
10 Glute Bridges

Fitness

A. Clean Grip DL

EMOM10
2 reps @ 31X1
65-70% of 1RM DL

B. Seated DB Press

EMOM10
4 reps @ 30X0
Same weight or a little tougher than last week

C. AMRAP12

9 cal Row
7 BJSD 24/20
5 DL
4 HPC
3 Shoulder to OH

155/105

 

Essentials

A. Clean Grip DL

EMOM10
2 reps @ 31X1
Moderate load across with perfect form.

B. Seated DB Press

EMOM10
4 reps @ 30X0
Same weight or a little tougher than last week

C. AMRAP12

9 cal Row
7 BJSD
5 DB DL
4 DB HPC
3 DB Shoulder to OH

35/20 /hand