Warm up - Couch stretch, straddle hamstring stretch, twisted cross stretch, squat hold, 2 x 10 jump squats (bottom to bottom) + 10 cossack squats + 10 shoulder rolls, roll into goblet squats…
Goblet squat
3 x 20 reps
*Focus on sitting back as much as possible engaging hamstrings and glutes.
Back Squat
3 x 5 reps @ 70%
Snatch 10 singles with 78% EMOM
Clean and jerk 10 singles with 78% EMOM
GHD
4 x 8 reps
Leg Extensions
4 x 20 reps
*Superset these two movements.
Three Rounds
20 GHD SU
120’ Farmers Carry
Triceps
100 Cable Extensions