5 minute flow

Pre-lift:

100 pull aparts

60 face pulls

50 back raises

40 push ups

20 KB swings

10 Goblet Squats

Lift:

Power Clean + 3 Jerks to Max, reduce for 10-15% for 2 sets

Squat 5×10

REGS 5×10 (rear elevated goblet squat)

Circuit:

Plate front raise x20

Plate triceps extension x20

Hammer curls x20

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