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