Total 105min

3 sets of:
Row 200m
7 HSPU 1. set abmat, 2. & 3. set @10kg plates
8 strict T2B

Skillwork:
BMU practice for 15 min, 6 sets, best yellow band :(
Pull up practice for 5 min, 30 reps

A.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.

C.
Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
25 lb DBs
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
8 kg KBs - 8 reps was too easy
Rest 90 seconds

D.
Three sets of: > not done
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
Rest as needed