WARM UP
EMOM for 5min complete:
5 hang power cleans + 5 thrusters + 10 glute bridges
Then,
Stretch
Then,
Hang clean + thruster complex 3×3 (build)
DB press complex – 3×3 (build)
:30sec each machine @75%
ADVANCED
WORKOUT
:30sec ski > 130/90m
:90sec off (complete 3 hang clean + thruster 155/105)
**8x**
:30sec row > 130/90m
:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 55/40)
**8x**
INTERMEDIATE
WORKOUT
:30sec ski > 110/75m
:90sec off (complete 3 hang clean + thruster 100/70)
**8x**
:30sec row > 110/75m
:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 35/25)
**8x**
BEGINNER
WORKOUT
:30sec ski
:90sec off (complete 3 hang clean + thruster 45/35)
**8x**
:30sec row
:90sec off (complete 3 incline DB press complex (R+L+DBL=1rep 10/8)
**8x**