🔥 Warm-Up:
5-10 Minutes of dynamic stretching: Arm circles, leg swings, bodyweight squats, and jumping jacks.
🏋️ Part A: Strength Block
- Power Clean & Jerk – 3 sets x 5 reps (Heavy)
- Front Rack Lunge – 4 sets x 8-10 reps (Moderate-Heavy)
⏱️ Part B: Conditioning Block (EMOM 9 Minutes (Every Minute on the Minute))
- Dumbbell Farmer Walk – Walk 50m (Heavy)
- Dumbbell Lunges – 20 Alt. Reps
- Pull Ups – 8-12 Reps
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