WARM UP
EMOM for 5min complete:
8 BB high pulls + 8 front squats + 8 at windmills
Then,
Stretch
Then,
KB front squats – 3×5 (build)
Windmills – 3x3R/3L
ADVANCED
STRENGTH
DBL KB FR squats – 5×7 (AHAP)
**complete 6R/6L DB windmills after each set 35/25**
1…8
Hang power cleans 185/125
Wall sit (1=:10sec, 2=:20sec, 3=:30sec, etc.)
6R/6L rear elevated dBall split squats 100/80
:60sec MXE double unders
**4x – rest 2min BTWN sets**
INTERMEDIATE
STRENGTH
DBL KB FR squats – 5×7 (AHAP)
**complete 6R/6L DB windmills after each set 20/10**
1…8
Hang power cleans 115/75
Wall sit (1=:05, 2=:10sex, 3=:15sec, etc.)
6R/6L rear elevated dBall split squats 80/60
:60sec MXE singles
**4x – rest 2min BTWN sets**
BEGINNER
STRENGTH
DBL DBFR squats – 5×7 (AHAP)
**complete 6R/6L windmills after each set**
1…8
Hang power cleans 45/35
:20sec wall sit
6R/6L rear elevated dBall split squats 20/10
:60sec singles
**4x – rest 2min BTWN sets**