ATHLETE
A. Pause Front Squat (3 sec in bottom)
20 Mins work up to a heavy 2 rep

B. Emom x 20
Min 1 – 6-10 T2B/ Knees 2 chest/ kip swing
Min 2 – 6-10 Heavy Wallballs (30/20)
Min 3 – :20 sprint row
Min 4 – 6-10 Abmat Barbell Situp

BARBELL CLUB
A. 50 Empty Bar Muscle Snatch

B. Emom x 8
5 TnG Deadlift (70%)

C. 21-15-9
Front Squat (135/95)
T2B
Hand Release Push Up