Friday-Level Up Training

Power
Every 3 minutes x 5 sets
3 Split Jerk, 65,70,75,80,75%

Strength
Every 3 minutes x 3 sets:
5 Overhead Squats, Heavy & Across

Strength II 
3 rounds for quality:
6 Weighted Strict Pull ups, Heavy
8 Alternating Barbell Reverse Lunges, Heavy
10 Double Kettlebell Single Leg RDL, each leg, Heavy
12 Dumbbell Strict Press, Heavy

Daily Midline
1 rounds for quality:
45 second Hollow Rock
45 second GHD Hip Extension Hold

If unable to complete unbroken, partition as needed, but focus on being under tension as long as possible.

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