the “TOTAL” blueprint – week 5 day 3
2 sets:
- 10 single arm row + 10 straight arm lat pull down (band on pull up bar)
- 60 overhead bar bell hold (empty bar)
- 10 front rack reverse lunges (empty bar)
4 x 6: shoulder press @ 7/10 RPE
- 5-second overhead hold after final rep of each set
6 sets @ 6/10 RPE:
- 1 clean pull
- 1 power clean
- 1 front squat
- 1 push jerk
for time (12-min)
21 – 15 – 9
- bar facing burpees
- hang power clean (95/65)
