1. Warm-up
Banded Glute Activation
Then
2 Rounds
15 Russian Kettlebell Swings
10 Pull Ups
5 Glute-Ham Raises
Then
Dynamic Stretching
2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @70%
3. Interval
3 Rounds For Time:
9 Squat Clean Thrusters 155/105lbs
9 Muscle Ups
rest :60
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