Warm-Up
8:00 minutes, For Quality
10/10 Single Leg Glute Bridges
5 Barbell Jumping Squats, 20/15kg
10 Barbell Behind The Neck Strict Presses (Split Jerk Position)
Strength: Front Squat
10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%
Percentages are based on your 1-rep max Front Squat
Conditioning
"Bronte"
10 minute AMRAP
12/9 Calorie Row
3-4-5-6-7 etc.
Bar Muscle-Ups
Thrusters @ 60/40kg
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories
4 Sets, For Quality
12 Romanian Deadlifts
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