Tuesday

EMOM For 15 minutes First 5 minutes Squat Clean 3 reps each minute

Second 5 minutes Squat Clean 2 reps each minute

Third 5 minutes Squat Clean 1 rep each minute

Add weight as much as possible.....

Then:

Back Squat 4x2 @ 87% of 1 rep max. (4 rounds of 2 reps)

Conditioning:

3 rounds of 10-15 reps of each

GHD sit ups

Strict toes to rings (on the rings) Or knee raises

Good mornings with empty barbell or light weight