Training 7/7

Women

Warm up A.

BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

B1. CG Bench
B2. WTD Horizontal Ring Rows
All: 15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2” 

16 min EMOM
Even: 8 KB Squat Jumps
Odd: 6-8 CTB Pull ups

 Men

Warm up A.

 BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)

A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest

B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2”

C. DB Trap 3 5×3@Heavy (30X0) w/ 90s – 2min rest

8 min EMOM
8 KB Squat Jumps