A. EMOM 6:00: 2 Back Squats (fast, moderate weight, same weight across sets)
B. Every 1:30, 1 Hang Clean + 1 Full Clean x5
(You should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off).
A1. DB Renegade Rows, 8-10 alternating reps; rest :30 x3
A2. DB Arnold Press, 10-12 reps; rest :30 x3
A3. Ring Dips, AMRAP (-1); rest 1:00 x3
Toes to Bar
KB Swings @1.5/1 pood