Warm up

With empty barbell

10 deadlift

10 hpc

10 front squat

10 strict press

10 back squat

10 good morning


3 minutes each side

Lat smash with foam roller

Tricep smash on barbell on a rack


Emom 20

Minutes 0-9

2 power cleans

Minute 10-15

1 power cleans

Minute 16-19

1 hang power clean


At 60% of heaviest weight

Amrap 14

10 hpc

20 cals

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