20250620 “Complex Friday”

Training Session Focus: Full body barbell work with a little aerobic threshold push. :)

Warm Up:
2 Rounds
10 Barbell RDLs
10 Front Rack Elbow Rotations
5 Burpees
:30s Jump Rope
5 Barbell Muscle Snatches

Work:
Barbell Complex - 5(3-2-1)
3 Power Cleans
2 Front Squats
1 Push Jerk
Build weight across sets w/o losing quality of movement.

Then:
Alt DB Snatch - 3x10
Weighted Step Back Lunges - 3x20
Hollow Rocks - 3x10

METCON - 5RFT : “Modified Holleyman”
5 DB Devils Presses (50/35)
3 Hand Stand Push Ups
1 Power Clean (225/155)

Cool Down:
Wall Sit w/ Box Breathing: 90s
Foam Roll - Upper Back, Glutes, & Quads: 1:00 each