22/10

GROUP A
A. Squat Snatch; 1 rep; x7, rest 90 sec – not heavy
B. Hang Squat Clean; 1 moderate; x5, rest 90 sec
C. 15-12-9
Squat Clean (each rep)
Strict Pullup/Negative Pronated Pull @ 30A0/Ring Row
D. Side Plank; ALAP; x1, rest 3 min between each side

GROUP B
A1. DB Forward Lunge; 16 reps (8/leg); x3, rest 2 min
A2. Bulgarian Goatbag Swing @ 3111; 10-12 reps; x3, rest 2 min
C. 15-12-9
Goblet Squat (HEAVY) @ 30×1
Strict Pullup/Negative Pronated Pull @ 30A0/Ring Row
D. Side Plank; ALAP; x1, rest 3 min between each side

18/10

A. Hang Power Clean; 1 every 30 sec for 7 min – not heavy!
B1. Deadlift @ 12×1; 3 reps; x5, rest 1 min – 60% 1rm
B2. Weighted Ring Dip @ 20×1; 5-8 reps; x5, rest 1 min – MODERATE load not to failure
C. DB Ext Rot @ 30×0; 6-8 reps; x3/arm, rest 30 sec between arms