A. E3M for 12 (4 sets)
- Pause Deadlift x 5 reps
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel.
Rest 60 sec then:
- L-Sit Hold or Hollow Hold x 30-45 seconds
B. 3RFT
- 50 Double-Unders
- 15 Power Cleans (42.5/60)
Scale to 100 singles
10 min cap
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