A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)
B) In 15-20 Minutes Build To A 1RM Hang Squat Clean
C) EMOM For 16 Min Do:
Odd -Deadlift x5 + Hang Power Clean x4 + Front Squat x3
(Building from 50% of todays max)
Even – Muscle-up x1-4 OR Strict Pull-up x10
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