May 16, 2023

Warm up

With empty barbell

10 deadlift

10 hpc

10 front squat

10 strict press

10 back squat

10 good morning

Then

3 minutes each side

Lat smash with foam roller

Tricep smash on barbell on a rack

Strength

Emom 20

Minutes 0-9

2 power cleans

Minute 10-15

1 power cleans

Minute 16-19

1 hang power clean

Workout

At 60% of heaviest weight

Amrap 14

10 hpc

20 cals