🔥 Warm-Up:
5-10 Minutes of dynamic stretching: Arm circles, leg swings, bodyweight squats, and jumping jacks.
🏋️ Part A: Strength Block
- Hang Power Clean – 4 sets x 8 reps (Moderate-Heavy)
- Barbell Row – 4 sets x 8-10 reps (Moderate-Heavy)
⏱️ Part B: Conditioning Block (EMOM 9 Minutes (Every Minute on the Minute))
- Snatch – 5 Reps (Fast & Powerful)
- Jump Squats – 20-25 Reps
- Barbell Bicep Curl – 12-15 Reps
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