Power!, Accessory & Barbell Club
Thursday

Power!
Warmup – Ballistic Medball toss
Strength: Bench Press: 8×3 x 1 1/2 reps
A1. Half Kneeling Landmine Press 4×10 per arm A2. Band Pull apart 4×20
B1. Landmine Croc Row 4×10 per arm B2. Wallsit KB Pulse 4×20

Accessory
1. Deadlift (3 sec ecc.) – 4×8
2a. KB Single Leg DL – 3×8/leg 2b. Split Stance Band Chop – 3×6/side
3a. Box Step Up – 3×12 3b. Palof Deadbug – 3×10
4. Cyclist Squats – 3×20

Barbell Club
A. Power Clean + Push Press – 6x(2+1) @70%
B. Clean Panda Pull, floor + hang – 6x(1+2) @90%
C. Front Squat – 5×5 @80%
D. Jerk Dips – 5×3 @100% of FS
