A. EMOM x 9'
1. 5 single arm KB front-rack squat/side (53,53,53)
2. 5 single leg RDL/side (53,53,53)
3. 30" row
B1. 3x5 DB squat cleans (40,40,40)
B2. 3x30" russian twists (no load)
C. Pause Front Squat
6x4 w/ 3-second pause (155,205,225,255,275,300)
(Rest 2' between sets)
D1. 3x6 barbell good mornings @ 3111 (45,65,85)
(Rest 30")
D2. 3x6 single-arm KB hang clean/side (53,70,70)
(Rest 60")
E. 10 sets of: (2567m total)
20" hard row
40" recovery row
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