Day 6
Warmup
3:00 Fan Bike
3:00 Row
3 x 10 Suitcase Deadlift
Strength
Power Clean + Power Jerk
5 x (3+1)
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Deadlift
1 x 15
1 x 12
1 x 8
3 x 6
MetCon
EMOM 28
1) 12/9 Cal Fan Bike
2) 10 Lateral Burpee Box Jump Over 24"/20"
3) 14/11 Cal Row
4) 60 Double Under
Accessory
Single Arm Dumbbell Press
3 x 15/15
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Banded Hamstring Curl
3 x 20
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3x
30 Weighted Russian Twist
Right into...
20 Slow Knee Tuck
*Rest as needed between rounds