Example

HAM
A) SDHP – work up to 10 good reps at the heaviest weight possible
*Between attempts at increasing KB weight perform a ME plank
B) 4RFT
20 Jumping lunges
15 Sit-ups
10 SDHP

HERD
A) Snatch singles HAF
B) Clean and Jerk singles HAF
C) Front Squat triples HAF
*Even with all the heavy stuff, don’t take forever. Be efficient.
D)3RFT
5 Snatches
5 Burpees
*This is very, very fast. Get it done.

BOVINE BARBELL
A) 5×3 Hip Power Snatch @ HAF
B) 5×2 BAK Clean+Power Jerk
C) 1RM FS
3x ME Strict hollow T2B

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