A1. Single leg RDL x 6-8/side x 5 *add 10% from last week
A2. Standing single arm DB press x 5-6/side @ 3030 tempo x 5 sets
7 minute am rap
Hang Power Clean @ 80% of last weeks heaviest double
**every time you drop the bar you must complete am rap upper body push amrap, this can be push ups, dips, strict HSPU’s etc..
Rest 3 minutes
Top of every minute for 7 minutes
complete 10/7 calories on the rower AFAP