A. Segmented Clean Grip Deadlift from a 2″ deficit
4×1.1.1; reset between reps; rest 2:30/set
B. Push Press
5×5; build across sets; all above 75% of last max
*Focus on barbell cycling & efficiency
C. 5-4-3-2-1 for quality + weight – not time
Squat Clean (70%+)
Muscle Up
+
Row 25:00 @ 50% (3250 pacing target)