(A) Soft Tissue Work (5 min)
(B) GymNASTY mobility
(C) Barbell Drills: Front Squats, Power Cleans, Presses, Push Presses
(D) In 12 Min work up to a 7 Rep Max Front Squat
(E) Front Squat 3x7 @ 80-90% of 7RM, each set followed by ...
- 18 Russian KB Swings 1.5/1 Pood
- 18 KB Thrusters (9/Side) 1.5/1.0 Pood
(F) Find 5 RM Press in 9 minutes or less
(G) Press 3x3 @ 90% of 5RM, each set followed by...
- Max Rep Push Press @ Same Weight as Presses
- 20 Butterfly Sit Ups
- 20 Jumping Lunges