Monday
HAPPY 30th BIRTHDAY CHRISTIAN!!!!🥳🎉🥳
9/28/2026
A. EMOM 10 min
1 Clean pull + 1 Power Clean + 1 Below knee hang power clean
EMOM x10 minutes
-building load from 75% of 1RM PC or 4-5 RPE
B. 4 rounds for time
25 Wall ball 20#/14#
60 Double unders or 85 single unders
8-6-4-2 Power Cleans @ 75% of 1RM
Essentials 9-28-26
A. Back squat
x6-8 reps every 2:30 minutes x5 sets
-building load each set is goal
+
B. 5 sets
:30 box/plate jumps
:30 DB push press
:30 pendlay rows
:30 tuck-ups
rest 1:00 x5 sets
*continuous movement throughout each set is goal
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