A1 BB hip thruster x 12-15×4 **upper back on matts
A2 Incline DB press x 10×4 @ 4020 tempo
90 seconds on / 60 seconds off
15/12 cals on AB or rower
5 hang power cleans
amrap push ups
x 7 rounds
**gaol is to shoot for 20/15 cal if you can hammer it in under 60 seconds.
**hang power clean weight should be around 70-75%. It should be a tough but doable TnG sequence. You can add or subtract weight if you need to.
finisher for those who have time
side plank holds x 30sec. per side x 2 sets per side