Squat Cleans 5×3 (70%)
Front Squats 3×10 (35-45% of back squat max)
Good Mornings 3×8 (20% of back squat)
Hollow Holds
EMOM10
Odd: 10 Knees to Elbows+ 5 Air Squats
Even: 20 Ring Rows + 5 Push-Ups
Squat Cleans 5×3 (70%)
Front Squats 3×10 (35-45% of back squat max)
Good Mornings 3×8 (20% of back squat)
Hollow Holds
EMOM10
Odd: 10 Knees to Elbows+ 5 Air Squats
Even: 20 Ring Rows + 5 Push-Ups
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