Workout Of The Day

A)

Every 2 min x 7 Sets:

1 Power Clean + 2 Hang Squat Clean + 1 Front Squat

B)

7 Rounds For Time:

35 Double Unders
7 Hang Power Cleans 70/50kg

T.C.: 10 min

Functional Bodybuilding

Squat Day FFR

A)

Every 3 min x 4 Sets:

8-12/ 8-12 Front Rack Front Foot Elevated Split Squats @20X1

B)

3 Sets:

6-8 Heavy Goblet Squats @20X1

60s Rest

30-60s L Sit/Hold

60s Rest

15-20/15-20s Star Side Plank

directly into

30-40 Seated Banded Abduction @30X2

60s Rest

Pull Day East

A)

5 Sets:

4 Paused Deadstop Deadlifts (2 sec pause below the knee)

2:30 min Rest

B)

3 Sets:

8-12 Romanian Deadlifts @20X1

60s Rest

60s Max Reps Strict Pull Ups/Negative Pull Ups

60s Rest

6-10/6-10 CrossBody DB Muscle Cleans @30X1

90s Rest