• 3 Sets @ 85% Effort
  • Assault Bike 16/13 Calories
  • 7 Box Jump Step Down 24/20″
  • rest 75sec

A1) Muscle Clean

4,4,4; rest 60sec
Demo video https://youtu.be/2jj8dOe0cdE

A2) Strict Toes to Bar w/ Flutter Kick Descent

3110; 6-9reps rest 90-120sec x 3
Demo video https://youtu.be/po4SwXoeVqg

B1) Segmented Clean Deadlift

3131; 3,2,2; rest 45sec
Demo video https://youtu.be/NiMKbVupzOQ

B2) Clean Pull

5,5,5; rest 2mins
*ok to strip some weight after B1 and make the intent of B2 SPEED!
Demo video https://youtu.be/vugfQJmjfK4

C1) Glute Ham Raise

30X1; 5-6reps; rest 30sec x 2
Demo video https://youtu.be/W4RrM1qOfbQ

C2) Single Arm Dumbbell Muscle Snatch

6-8/arm; rest 90sec x 2
Demo video https://youtu.be/bcbAsbg5QLg

D) Row

10sec @ 100% rest 1:20 x 5 sets
Demo video https://youtu.be/gON7XC5WxCM

E) 3 Sets NFT