1. Front Squat
1×5 @75%
1×3 @80%
2×3 @85% (2 sets of 3 reps)
3×1@ 90+% (3 sets of 1 rep)
2. Pendlay Row – Demo
3 x 5 – fast up and 2 second descent – keep weight moderate
3. 12 min EMOM:
Odd Minutes – 12 Hand-Release Push-Ups (25 sec cutoff)
Even Minutes – 5 TnG Power Cleans (AHAP)
4. Cool Down – 3 Rounds not for Time
Run 400m @80%
6 Turkish Get-Ups (alternate L/R – 3 each)
Run 400m @85%
6 Turkish Get-Ups
Run 400m @90%
6 Turkish Get-Ups
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