Your workout for today is:

The dynamic sessions are programmed in a three-week wave: in the first week, you load the movement at 50 percent of your max and you increase the bar weight by five percent each week. At the end of the cycle, you move on to a different movement and start building up again.


A)  EMOMx12
1 x high pull + hang power clean + push press @ 55% (5% higher than last week)


B) EMOMx12
3 x hang power clean @ 55%


C) 5 rounds of
5/5 Bulgarian Split (24/16)
15 goblet squats (24/16)
20 sit ups


D) Bonus: max KB hip thrusters with feet on plates

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